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!

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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.

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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 |

June 23, 2017

Posted by tammy.smith on June 23, 2017

WOD: Every 3 minutes, complete for 24 minutes (8 sets), rest any remaining time,
20 x double unders

10 x burpee over the barbell

10 x alternating front rack reverse lunges

5 x pull ups

CORE STABILITY: 3 rounds for quality,

20 x Russian twists

45 second plank hold

10 x supermans w/2 sec pause

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June 22, 2017

Posted by tammy.smith on June 22, 2017

ENDURANCE BENCHMARK: 1 mile run, for time

WOD: AMRAP 4 minutes,
20 x kettle bell swings
20 x wallballs
20 x double unders

—rest 2 min—

AMRAP  4 minutes,
15 x  kettle bell swings

15 x wallballs
15 x double unders

—rest 2 min—

AMRAP  4 minutes,
10 x kettle bell swings

10 x wall balls
10 x double unders

**Score each AMRAP separately**

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June 21, 2017

Posted by tammy.smith on June 21, 2017

STRENGTH: EMOM 2 x sumo stance deadlift @ 80% of 1 RM

WOD: 5 rounds for reps of,
1 minute of sumo deadlift high pulls (75/55, 55/35, 35/18)
1 minute of push presses (same)
1 minute of rowing (cals)

Rest 1 minute

——-

OLYMPIC LIFTING

STRENGTH: 1)Deadlift

3 sets × 2 reps at each of the following:  70%, 75%, 80%, 85% – TOUCH AND GO (T&G)

2) 3 x (12 x good mornings@ light weight + 8 x strict pull ups)

WOD: 7 minute AMRAP of,

7 x pull ups

14 x Russian KB swings AHAP

21 x 2 ct flutter kicks

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June 20, 2017

Posted by tammy.smith on June 20, 2017

SKILL/STRENGTH: 3 cycles for quality

5 x HIGH box jump – work up explosiveness from the floor

5 x pull up negatives (slow decent)

Bulgarian split squat 3 x 10, per leg

WOD: For time,

21 x DB squat cleans
21 x handstand push ups

200m run
15 x DB squat cleans
15 x handstand push ups
400m run
9 x DB squat cleans
9 x handstand push ups
600m run

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June 19, 2017

Posted by tammy.smith on June 20, 2017

STRENGTH: 5 rounds for quality,

Push Press x 5 @ moderate weight + DB row x 8 per arm

WOD: 4 rounds for max total reps:
60 seconds max cal row
60 seconds max front squat
60 seconds max box jumps
60 seconds rest

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