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

WOD

January 4, 2012

5 Rounds

20 Kettle Bell Swings

10 Box Jumps

5 Burpees

 

 

A big congrats to Emma for completing her first level III WOD!!! Can’t wait to see where CrossFit takes you!

December 5, 2011

Three Push Presses every minute on the minute for 10 minutes

8 Minute AMRAP:

20 V Ups

30 Air Squats

40 Flutter Kicks on Stomach

 

FOCF End of the Year Party 2011

When: Friday, December 30th

Where: Ice Harbor (Grain Elevator), 206 N. Benton, Kennewick

Telephone: (509) 582-5340

Time: 6:00 pm

What to Bring: A white elephant gift, $15 maximum

Celebrate the fabulous year we have had at FallOut CrossFit! Enjoy good company, food, a gift exchange, and an awards presentation you won’t want to miss!

Please note: FOCF will NOT be holding evening classes on this date!!!!

Please use this form to nominate recipient for this year’s awards ceremony!!!

You have until December 16th to vote!!!

November 29, 2011

Back Squat 5 – 4 -3 – 2 – 1

 

Team Row – Each member rows 30 seconds, followed by 10 burpees immediately after exiting the rower.

Continue rotation to cover maximum distance in 10 minutes as a team.

 

Now only if the camera would ever show back up…………

November 28, 2011

In 4 minutes, 400 m run, with remaining time AMRAP of Kettle Bell Swings

*1 minute plank hold with 10 lb*

In 4 minutes, 400 m run, with remaining time AMRAP of Sit Ups

*1 minute plank hold with 10 lb*

In 4 minutes, 400 m run, with remaining time AMRAP of Box Jumps

*1 minute plank hold with 10 lb*

In 4 minutes, 400 m run, with remaining time AMRAP of Push Ups

*1 minute plank hold with 10 lb*

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