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

From the Blog

April 24, 2018

SKILL/STRENGTH: Alternating EMOM for 12 min of,
3 x Overhead squat
3 x Bar muscle ups – scale to strict pull ups/strict ring rows
WOD: 3 rounds for time,
5 x lateral barbell burpees
10 x overhead squats 
15 x toes to bar

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April 23, 2018

WOD: With a partner, complete AMRAP in 30 minutes of,

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 Minutes of:

60 x Wall balls -TOTAL
10 x in sync burpees
50 x Kettle Bell Swings – TOTAL
10 x in sync burpees
40 x Box Jumps – TOTAL
10 x in sync burpees
30 x Burpees – TOTAL
10 x in sync burpees
20 x Push Press – TOTAL
10 x in sync burpees
10 x Toes to Bar -TOTAL
10 x in sync burpees

CORE STABILITY: Post WOD, complete 3 sets of 8-10 partner leg tosses.

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LIFEAID Beverages – Available at FallOut CrossFit for athletes


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At LIFEAID, we fuel your passion with our clean and refreshing nutritional blends.  Can you say the same about those other one-dimensional products whose “blend” is a bunch of additives, sugar, and added caffeine?  Our products are tailored for your active lifestyle – without all the junk.  

Based in Santa Cruz, California, LIFEAID is an independent brand – not a subsidiary of a large beverage conglomerate.  That spirit of independence is reflected in our company culture, the products we offer and the communities we serve. Join us as we show the world there is a better way.

What is FitAID?

FitAID is not an energy drink – it is a “performance and recovery drink” that provides the perfect supplements for optimal performance and post-workout recovery. It is made to AID your workout, hence the name.

More in depth, FitAID was created with hardcore athletes in mind and their needs including cardiovascular endurance, speed, agility, stamina, energy, and strength; then matched ingredients to support these needs thus producing a unique formula that improves athletic performance and speeds recovery.

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What is FITAID RX?

FITAID RX was born from the shared passion of FITAID and the thousands of affiliates bringing better health and nutrition to the world through functional fitness. FITAID RX has the FITAID formula you know and love, but with the addition of Creatine and a refreshing new berry flavor. Available exclusively at your local box.

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Festivus Games Results April 21, 2018

Congrats to all Festivus Games athletes on a successful competition!

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Festivus Games competition is built around good people looking to be challenged. At the day’s end, you sweated, laughed, cheered and competed. Awesome day! 
By the end of the day on Tuesday, April 24th, all world wide rankings will be released on the Festivus games website. Check out how you stack up against the rest of the world.

Master’s Men

1st – Fernando Cofre

2nd – Jesse Taylor

3rd – Michael McKinney

Master’s Women

1st – Sharon Cofre

2nd – Jill Brandon

3rd – Leslie Thompson

Novice Men

1st – Eric Dunfee

2nd – Dan Miller

Novice Women

1st – Monica Peterson

2nd – Elizha West

3rd – Tylynn Garcia

Intermediate Men

1st – Ryan Metcalf

2nd – Sebastian Fernandez

3rd – Derek Schmidt

Intermediate Women

1st – Kaycee Richman

2nd – Ilse Moreno

3rd – Amanda O’Kelly 


WOD 1 – Clean Lunges and Dirty Shoulders 

6-Minute AMRAP

Intermediates (115#/85#)
7 – Power Cleans
5 – Front-Rack Reverse Lunges
3 – Wall Walks

Novice/Masters (85# Male/55# Female)
7 – Power Cleans
5 – Front-Rack Reverse Lunges
3 – Shoulder to Overhead 

WOD 2 – Chip’n & Twist’n 

In 15 minutes…

50 Dumbbell snatch alternating (50#/35#/35#/20#)
40 Plate-hop Burpees
30 Air squats
20 No-rock Hand-release Push-ups
10 Pull-ups (Intermediates) / Ring Rows (Novice/Masters) 

At the top of every minute the athlete will do 8 Plate-hold Russian twists. 

WOD 3 – Thruster Mathelete 

You choose the load: Max-rep thrusters in 30 seconds separated by 1 minute 30 seconds rest X 4

0-2:00 minutes
   Load the bar, add safety clips, warmup and prep for the first :30 sec all out 
   Max thruster reps 
  Rest (load stays the same) 
  Max thruster reps 
   Rest (load stays the same) 
   Max thruster reps 
   Rest (load stays the same) 
   Max thruster reps 

Floater – Toss Me a Rope, I’m Drowning! 

With a 3-minute Running Clock…

Part 1 – Max meters rowed in 1 minute
Part 2 – Max double unders (DUs) or single unders (SUs) (Athlete’s choice) with remaining time 

Finals – 30, 20, 10 of,

kettle bell swings

wall balls

6 minute time cap

April 20, 2018

STRENGTH: Every 90 seconds for 10 sets – thruster x 3 reps
WOD: “Annie on the Run”

50 x double unders 

50 x sit ups

400 m run 

40 x double unders

40 x sit ups

400 m run

30 x double unders

30 x sit ups

400 m run

20 x double unders

20 x sit ups

400 m run

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