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

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There is an additional open gym time available on Tuesdays and Thursdays from 9:30 am to 11:30 am, starting June 18th and ending August 15th. For the times when you cannot make your typically scheduled class time, Open Gym provides you the venue to complete your WOD and not miss out. You are still encouraged to attend scheduled classes and sessions for the bulk of your training to keep the cohesion within our CrossFit community. FallOut CrossFit athletes MUST BE PROFICIENT in the 9 foundational movements, including: squat, front squat, overhead squat, deadlift, sumo-deadlift high pull, shoulder press, push press, and push jerk in order to participate in Open Gym. Your participation in Open Gym will count towards your days per week membership. A WOD will be posted, including a warm-up, skill/strength component, and workout. Supervision is provided on premise. There will be active Teens (lots of them from 9:30-10:15) and Kids (and not quite as many from 10:15-11:00) classes going on at the same time of Open Gym. You are officially forewarned…

 

 

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2 rounds:

Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
Kettlebell Swings x 10 reps

Rest 2 minutes

Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps

Rest 2 minutes

Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps

Rest 2 minutes

 

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