FallOut CrossFit – School of Elite Fitness Tri-cities, WA

February2018

February 22, 2018

STRENGTH: EMOM, alternating exercises, for 10 minutes,
3 x front squats @ 80% of 1 RM
5 x strict pull ups
WOD: For time, 1000 m row 
-Then-
21-15-9 of,
DB squat cleans 
Toes to bar

The Open is here!!! 

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Are you registered???

Weekly Open WODs to be completed Friday nights at the gym (4:00 on until the last athlete is done).

Week 1 will be completed Sunday, the 25th due to the USPA powerlifting meet held on Saturday.

February 21, 2018

OLYMPIC LIFTING 
STRENGTH: 1) Clean and Jerk x 5 (2 + 2) @ 85%

2) Clean pull 3 x 2-5 reps @ 80-100%

WOD: AMRAP in 8:00,

3 x hang power clean 

6 x lateral burpees

—–
SKILL: Double Under Practice (10 minutes max)

WOD: For total time,

50-40-30-20-10

Kettlebell Swings 

Walking Lunges

Ab-mat Sit-Ups

Double Unders 

(Rest 60 seconds after the 50’s, 40’s, 30’s, 20’s)

30:00 Time Cap

February 20, 2018

STRENGTH: OH squat 2 x 5, 2 x 4, 2 x 3
WOD: 10 rounds for time of,
3 x power snatch 
5 x pull ups 
15 x double unders

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Let the Games Begin!

The CrossFit Games begins February 22nd and runs through March 26th.

Fun, Family, Fitness!

Join FallOut CrossFit as we compete with thousands of others throughout the world in this 5 week competition. Designed to be accessible by all, with Rx and scaled divisions, the Games unite CrossFit athletes in gyms across the globe. Push yourself to new limits, hit new PR’s, and become part of the fitness competition of 2018.

Ask anyone who has participated in years past, and they will probably tell you it was worth it. They will tell you not only was it fun, but they pushed themselves harder than they ever thought possible. Those who missed out on the action almost always regret it. It is a time to bond as a gym as athletes at FallOut CrossFit become part of something truly amazing.

If you have not yet registered, you need to get it done as soon as possible.

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Every Thursday beginning February 22nd, a new WOD will be released at 5:00 pm, pacific time. FallOut CrossFit has scheduled Fridays (please see note regarding Week 1 below) to complete the WODs. Athletes have until Monday at 5:00 pm, pacific time to submit scores. It is the athlete’s responsibility to submit. Late submissions are not accepted. Your affiliate has 48 hours from Monday at 5:00 pm, pacific time to validate the scores. 

Week 1 – 2/25 (Sunday) @ 3:00 pm. This is due to the USPA powerlifting meet being held at the gym on 2/24. 

Weeks 2-5 will be completed on the remaining Friday’s – gym doors open at 4:00. Athletes may arrive anytime after 4:00. Stretch and warm up on own. You will be placed in a flight upon arrival. Movement standards will be identified and communicated. We will stay until the last athlete is done! It is the athlete’s responsibility to attend FRIDAY’S (except week 1), please be respectful of this and adhere to the schedule.

Note, individual’s attending “regular” Friday classes may perform the WODs but will not be judged (but really, you should be signing up for the Games….because…WHY NOT?).

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February 19, 2018

Happy President’s Day

STRENGTH: Every 90 Sec for 12 Min, alternating between 1 & 2
1) Shoulder Complex

1 x Strict Press + 3 x Push Press + 3 x Push Jerk
2) 200 m sprint

WOD: 5 rounds for max reps,

60 seconds row (cals)

60 seconds sumo deadlift high pull 

60 seconds push press 

60 seconds rest

Are you registered for the Open???

February 22 – March 26

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