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

From the Blog

February 15, 2018

STRENGTH: Work up to a 1 RM strict press

“Festivus PREP”

WOD: For time, 21-15-9 of

Pull ups

Air squats 

Russian twists

Hand release push ups

Single arm DB snatches

Plate burpees

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Register by 2/28 to have a FREE t-shirt included with your entry fee
Festivus Games is in its fifth year as THE WORLDWIDE FUNCTIONAL-FITNESS COMPETITION FOR BEGINNER AND INTERMEDIATE ATHLETES (No fire breathers allowed!). No athlete, whether six months in or brand new, will need to scale any of the events. Festivus Games is about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone can deadlift…just how much?
8,000-10,000 Athletes will compete Worldwide, all on the same day, in this amazing one-day event.
Information courtesy of: https://festivusgames.com
Hosted by FallOut CrossFit on April 21, 2018

 

 

February 14, 2018

STRENGTH: Deadlift 3 x 3, 3 x 2

WOD: “DT”

Five rounds for time of,

Deadlift x 12 reps, 155 pounds

Hang power clean x 9 reps, 155 pounds

Push jerk x 6 reps, 155 pounds

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

February 13, 2018

STRENGTH: 3 round of each for quality,

8-10 x reps of single leg Romanian DL

8-10 x reps of good mornings

8-10 x reps of single arm DB row

WOD: For time,

100 x squats

200 m run

75 x burpees

200 m run

50 x sit ups

200 m run

25 x sit ups

200 m run

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Welcome to our new home! We encourage you to abide by CrossFit etiquette:

#1 – Check your ego at the door.

#2 – Know who you are training with – greet, encourage, and cheer for the person next to you.

#3 – Mechanics first. Then consistency. Then intensity.

#4 – Respect the coaches. It’s disrespectful to have your own private conversation or do your own thing when the coach is giving instruction.

#5 – Keep the gym tidy. Put your equipment back where it belongs and clean off your sweat and chalk.

#6 – Never give up. Ever. But be responsible. You are ultimately responsible for your own fitness. Don’t ignore injuries.

#7 – Use your head and mouth. Ask for help if you don’t know what to do or how to do it.

#8 – Don’t try to find excuses if you want to improve. You have to put the work in.

#9 – Don’t cheat. There is no honor in cheating.

#10 – Have FUN! 

 

February 12, 2018

Day one in our NEW facility!

STRENGTH: EMOM Farmer’s Carry – down and back length of gym

WOD: 5 rounds for time,

15 x power cleans

10 x push jerks

15 x box jumps

 

Please be patient as we put the finishing touches on our new home.

A big THANK YOU to those who spent their weekend with us moving. We greatly appreciate you.

UPCOMING:

  • Festivus Games – “competition for the rest of us” – register by 2/28 to receive your free t-shirt. This is an amazing event for beginner and intermediate athletes (no elites allowed). Hosted by FOCF on April 21st. This spring competition is an Individual’s event. If you participated or came and watched the event we hosted last October, you know what a blast we all had!!!

  • USPA Powerlifting meet hosted by FOCF and RAB Fitness on February 24th. Come watch strength athletes compete. Please note, NO SATURDAY AM FREE 9:00 am on the 24th.

  • CrossFit Open – 5 weeks of WODs – Rx and Scaled divisions. YOU ARE ALL INVITED! This is the time set new goals and PR’s. Get registered – competition begins Feb. 22nd. WODs will be completed at FOCF on Friday evenings (“Friday Night Lights” at the gym). Please note, WEEK 1 WILL NOT BE COMPLETED ON FRIDAY THE 23RD due to the powerlifting meet. We will complete week 1 on Sunday the 25th.

 

February 9, 2018

STRENGTH: 3 x 10 reps front squat – pull from the floor, keep weight the same for all 3 sets
WOD: 5 rounds for time,
5 x Squat cleans 
10 x Push press 
30 x Double unders

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This is IT! Moving to 123 Reata Road. Moving Day! Saturday the 10th starting at 10 am!

Monday February 12th – all classes held at new facility.

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