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

From the Blog

HOLIDAY SCHEDULE

Holiday Schedule

Monday, 12/24 – 12 days of Christmas WOD, 9:00 am (all other classes cancelled)

Tuesday, 12/25 – Christmas Day – Closed

Tuesday, 1/1 – New Years Day – Closed

 

Kids and Teen Classes

NO CLASSES FROM MONDAY 12/24 – FRIDAY 1/4

CLASSES RESUME MONDAY, 1/7

 

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Thanksgiving Week Holiday Hours

Thanksgiving Week Holiday Hours

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Wednesday 11/21 – no classes for Kids and Teens

Thursday 11/22 and Friday 11/23 – no classes

July 15, 2019

STRENGTH: In 15 minutes, work up to a 3 RM deadlift
WOD: For time, 10 rounds of,
3 x deadlift 
6 x toes to bar 
9 x wall balls 

July 12, 2019

STRENGTH: Complete 3 cycles for quality effort of,
12 x sledge strikes, per side
100 m keg carry bear hug
10 x strict pull ups
WOD: For time, 4 rounds of,
100 m single arm OH kettlebell carry, right arm 
16 x front rack double kettle bell lunges 
100 m single arm OH kettlebell carry, left arm
16 x double kettlebell cleans

July 11, 2019

STRENGTH: In 15 minutes, build to a heavy complex of,
1 x hang power snatch + 2 x power snatch + 2 x overhead squats
WOD: 12 minute AMRAP of,
12 x deadlift 
9 x overhead squats 
6 x hang power snatches

July 10, 2019

STRENGTH: Build to a heavy 2 RM front squat
WOD: For time, 10-8-6-4-2 reps for time of
Dumbbell squat clean thrusters 
Chest to bar pull ups 
200m run after each couplet
OLYMPIC LIFTING
STRENGTH: A) Clean and jerk: 10 rounds – Every 90 seconds, complete:
1 x clean and jerk (Increase load each round – make the 10th round your max for the day)
B) Push press (Mod.) 60%x 5 reps, 65%x5 reps, 70%x 5 reps, superset with MAX weighted pull ups 
SUPPLEMENTAL CORE: 3 sets of,
10 x good mornings
10 x alternating hanging knee raise
WOD: For time, 10-8-6-4-2 reps of:
Squat Clean 
Burpee box jump overs

July 9, 2019

SKILL/STRENGTH: EMOM for 12 minutes
Station 1 – 10 x alternating pistols
Station 2 – 5 x ring dips
Station 3 – 1 x rope climb OR 5 x foot elevated ring rows
Station 4 – L sit/Tuck sit
WOD:  For time,
150 x double unders 
35 x toes to bar 
20 m handstand walk 
100 x double unders
25 x toes to bar
15 m handstand walk 
50 x double unders
15 x toes to bar
10 m handstand walk
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