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

Changing Lives One Workout at a Time

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    “Who would have thought you and your program would be my golden ticket to health.” – Michele

    “After finally getting on board with the diet in February, I really started seeing results. I lost 35 lbs and am fitting into a size I haven’t seen since high school.” – Michelle

    “Even though I fear the workout, I am making amazing progress!” – Elinor

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  • FallOut CrossFit Archives

CrossFit Games Registration

Posted by tammy.smith on February 9, 2017

The Open begins February 23rd!

Image result for crossfit games logo 2017

Join thousands of athletes across the CrossFit community in a series of 5 workouts over the course of 5 weeks.

Do it for fun, to set new personal goals, our affiliate family, and your overall fitness! With options for a variety of age levels and fitness levels (workouts have to ability to be scaled), the Open is for everyone.

REGISTER

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FallOut CrossFit will be hosting the Open WOD every Friday through the duration of the 5 weeks. When registering, please be sure to select our affiliate so your scores can be validated.

FINDING THE FITTEST ON EARTH

The CrossFit Games are the world’s premier test to find the Fittest on Earth™. They are world-renowned as a grueling test for the toughest athletes on Earth as well as a thrilling experience for spectators. Since its inception in 2007, the CrossFit Games have become “one of the fastest growing sports in America,” according to Forbes

There is no other true test of fitness.

The Games were created to fill a void—no other true test of fitness existed. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness. Even decathlons, while testing a relatively wide range of abilities, missed vital components of physical fitness.

The CrossFit Games events are made up of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake—the CrossFit Games are designed to test, not train, fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program.

The Games are a three-stage journey.

The Games season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who’s at least 14 years old can sign up, and join in the first stage of the CrossFit Games season.

The top athletes from each of the 17 regions qualify for the second stage of the competition—regionals. The regionals are live, three-day competitions that are held in May. The top athletes from two or three regions combine, and compete for the five qualifying spots for the CrossFit Games .

The season culminates in the 2017 Reebok CrossFit Games. At this point in the season, the field has been whittled down from hundreds of thousands of athletes in the Open to the world’s fittest 40 men, 40 women, 40 teams, 80 teenagers, and 220 masters. The CrossFit Games rank the world’s fittest, and determine who is the Fittest on Earth. 

A key element to a fair test of fitness is the unknown and unknowable. Athletes cannot train for what they do not know. At each CrossFit Games, the athletes engage in a series of challenges unknown to them until right before the competition. The combination of highly trained athletes and unknown events makes for an explosive mix. 

Courtesy: Games.crossfit.com

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Gym Closed Labor Day

Posted by tammy.smith on September 1, 2016

In Observance of Labor Day the gym will be closed on Monday, September 5th, 2016.

Image result for what is labor day

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Memorial Day MURPH Challenge

Posted by tammy.smith on May 1, 2016

Memorial Day MUPRH Challenge

 * GYM WILL OPEN AT 4:00 PM – ATHLETES MAY DROP IN ANYTIME BETWEEN 4-7 PM *

Murph-WOD

The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success!

Over the last two years, Forged® has raised nearly $400,000 for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. With such overwhelming support and success, the Foundation was able to add three additional scholarships in 2015, now providing the opportunity to award 21 or more scholarships each year!

This unique Memorial Day tradition will take place again throughout the United States on May 30, 2016. We invite YOU to join countless others Americans, and register for The Murph Challenge 2016 today by clicking the button below!

Once you register, you will not only be pledging to participate in the CrossFit Hero WOD ‘MURPH’, you will also be joining a unique group of Americans who pay tribute to LT. Michael P. Murphy (SEAL), and contributing to a prestigious organization founded by the Murphy family.

Beginning on Memorial Day, each registrant will be asked to return to TheMurphChallenge.com and submit their ‘MURPH’ time to compare their achievement with other participants throughout the US. All times submitted will be displayed on a National leaderboard found at TheMurphChallenge.com. From that board, the top 5 Men and top 5 Women will be recognized for their efforts.

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

The original workout in memory
of Navy Lieutenant Michael
Murphy, 29, of Patchogue, N.Y.,
who was killed in Afghanistan
June 28th, 2005.

Are YOU up for the Challenge?

This WOD will be scaled accordingly for levels – all athletes are encouraged to participate.

 

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Posted in Workouts |

August 17, 2017

Posted by tammy.smith on August 18, 2017

STRENGTH: Every 90 seconds for 10 rounds complete – 2 x press + 3 x push press

WOD: 10 rounds for time,

3 x handstand push ups

5 x power cleans

Related image

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August 16, 2017

Posted by tammy.smith on August 17, 2017

STRENGTH: 3 rounds for quality of,
5 x man makers AHAP
Complete 200 m recovery run between sets
WOD: 12 minute AMRAP
12 x burpees
6 x pull ups
12 x wall balls
6 x hand release push ups 
 
OLYMPIC LIFTING
STRENGTH: A) Power Snatch 1-1-1-1-1
B) Squat Snatch 1-1-1-1-1
C) High box jumps 5 sets of 3 reps – rest 2 minutes after each set
WOD: For time, 15-12-9-6-3 of,
Single arm DB snatch, PER ARM
Box jump overs

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August 15, 2017

Posted by tammy.smith on August 16, 2017

STRENGTH: Overhead Squat 3-3-3-2-2-1
WOD: 3 rounds for time,
15 x overhead squats
15 x toes to bar
75 x double unders

Image result for festivus games 2017
Hosted by FallOut CrossFit October 14th, 2017
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August 14, 2017

Posted by tammy.smith on August 15, 2017

SKILL: Gymnastics Progressions Round #2 – Spend 15 min working through gymnastic progressions that you need to work on. Follow up with last Monday’s work. Pistols, handstand holds, handstand walks, L-Sits, kipping pull ups, muscle ups, etc..

WOD: “Kelly”

5 rounds for time of,
Run 400 m
30 x Box Jumps
30 x Wall Balls

OR

“Mini Kelly”

5 rounds for time of

Run 200 m

15 x Box Jumps

15 x Wall Balls

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August 11, 2017

Posted by tammy.smith on August 12, 2017

ENDURANCE: 4 x 250 m row sprints (2-3 min recovery between sets)

WOD: “DT” – 5 Rounds for time,

12 x Deadlifts

9 x Hang Power Cleans

6 x Push Jerks

Image result for hero wod dT

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