FallOut CrossFit – School of Elite Fitness in Tri-cities, WA
18 Dec
Holiday Schedule Monday, 12/24 – 12 days of Christmas WOD, 9:00 am (all other classes cancelled) Tuesday, 12/25 – Christmas Day – Closed Tuesday, 1/1 – New Years Day – Closed
Kids and Teen Classes NO CLASSES FROM MONDAY 12/24 – FRIDAY 1/4 CLASSES RESUME MONDAY, 1/7
18 Nov
Thanksgiving Week Holiday Hours
Wednesday 11/21 – no classes for Kids and Teens Thursday 11/22 and Friday 11/23 – no classes
15 Jul
STRENGTH: In 15 minutes, work up to a 3 RM deadlift WOD: For time, 10 rounds of, 3 x deadlift 6 x toes to bar 9 x wall balls
12 Jul
STRENGTH: Complete 3 cycles for quality effort of, 12 x sledge strikes, per side 100 m keg carry bear hug 10 x strict pull ups
WOD: For time, 4 rounds of, 100 m single arm OH kettlebell carry, right arm 16 x front rack double kettle bell lunges 100 m single arm OH kettlebell carry, left arm 16 x double kettlebell cleans
12 Jul
STRENGTH: In 15 minutes, build to a heavy complex of, 1 x hang power snatch + 2 x power snatch + 2 x overhead squats WOD: 12 minute AMRAP of, 12 x deadlift 9 x overhead squats 6 x hang power snatches
11 Jul
STRENGTH: Build to a heavy 2 RM front squat WOD: For time, 10-8-6-4-2 reps for time of Dumbbell squat clean thrusters Chest to bar pull ups 200m run after each couplet OLYMPIC LIFTING STRENGTH: A) Clean and jerk: 10 rounds – Every 90 seconds, complete: 1 x clean and jerk (Increase load each round – make the 10th round your max for the day) B) Push press (Mod.) 60%x 5 reps, 65%x5 reps, 70%x 5 reps, superset with MAX weighted pull ups SUPPLEMENTAL CORE: 3 sets of, 10 x good mornings 10 x alternating hanging knee raise WOD: For time, 10-8-6-4-2 reps of: Squat Clean Burpee box jump overs
11 Jul
SKILL/STRENGTH: EMOM for 12 minutes Station 1 – 10 x alternating pistols Station 2 – 5 x ring dips Station 3 – 1 x rope climb OR 5 x foot elevated ring rows Station 4 – L sit/Tuck sit WOD: For time, 150 x double unders 35 x toes to bar 20 m handstand walk 100 x double unders 25 x toes to bar 15 m handstand walk 50 x double unders 15 x toes to bar 10 m handstand walk
