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

From the Blog

September 22, 2018

HERO WOD: “Holleyman”
30 rounds for time,
5 x wall balls 
3 x handstand push ups 
1 x clean 

CORE SUPPLEMENTAL: 3 sets of,
5 x strict hanging leg/knee raises, 10 x v-ups/tuck ups, 30 second plank hold

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

September 20, 2018

STRENGTH: Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps
Make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.
WOD: Four rounds for time of,
60 x Double-Unders 
15 x Thrusters 
10 x Hand release push ups

FREE Discovery Trapeze Yoga Class

10 SPOTS AVAILABLE – register before it is full

This session is for FallOut CrossFit members only, please!

If you are interested in trapeze yoga class and not a FOCF member, please contact Sara at [email protected] for alternative times for a discovery class that is being offered. 

THANK YOU!!!

September 19, 2018

STRENGTH: EMOM for 12 minutes – perform 6 complete cycles
1) snatch x 3 repetitions at 75% of 1 RM
2) Handstand Walk / Handstand Hold x 10-15 yards or 20 seconds
WOD: For time,
50-40-30-20-10 cals rowing,
After completion of EACH cal set, complete
15 x kettle bell swings 
10 x air squats
5 x burpees

OLYMPIC LIFTING
STRENGTH: 1) sumo deadlift – 1 x 10, 1 x 8, then 4 x (4-6)
2) sumo stance KB goblet squat w/2 sec pause at bottom 4 x 8
3) single arm DB row 4 x 8-10 per arm
WOD: For time,
21-15-9
Deadlift 
Pull ups

September 18, 2018

STRENGTH: EMOM for 10 minutes (5 rounds of each)
EVEN’s: Overhead squats x 3 reps @ 80-85% of 1 RM
ODD’s: Dips x 5 reps – rings, rig, box
WOD: 4 rounds for time,
400 m run
15 x box jumps 
12 x overhead squats 
9 x pull ups

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