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

Stuff Happens

Life is full as so many different obstacles, and it’s how we handle those obstacles that defines our life. Adversity is life’s way of testing our strengths and weaknesses. Sometimes everything can go better than ever and somedays you really have to dig your heels in. This boy I think is doing pretty good handling his obstacle. What obstacles do you have to overcome?


WOD: Friday

  • 50 wall ball shots 20/14 14/10 10/6
  • 50 swings 53/35 35/20 20/12.5
  • 50 med ball situps 20/14 14/10 10/6
  • 50 burpees

Congrats Emily! Level III!!

WOD: 7/15/11

Coaching People

With profound simplicity, Coach John Wooden redefines success and urges us all to pursue the best in ourselves. In this inspiring talk he shares the advice he gave his players at UCLA, quotes poetry and remembers his father’s wisdom. It’s a fairly long video, but well worth the time. You get the chance to listen to one of the greatest coaches of all time, UCLA’s Coach Wooden. Think about how this applies to life & CrossFit. What parts of this speech speak to you? Your favorite quote from the video? Success is defined by a man who put a lifetime of thought into the development of human potential.


WOD: Thursday

  • 5-5-5-5-5 Sumo Deadlift
  • AMRAP/10
  • 30 squats
  • 200 meter run

What Do People Live For?


WOD: Friday

  • 7 Rounds
  • 30 Double Unders
  • 1 Snatch
    • III: 135/95
    • II: 115/75
    • I: <95/55

WOD: Saturday

  • 10 Rounds
  • Farmer’s Carry to road and back. 5 Burpee penalty for every rest. Partner does squats while you carry until you finish penalty burpees and switch. Each partner does 10 rounds. Scale weight as needed.

While I’m gone!

Everyone will still be working hard and improving their weaknesses because that’s what makes us better! I want to first off thank all of you for being the greatest FOCF members anyone could ask for. I’m and truly blessed to be able to sweat along side all of you, and am grateful for all of your support as we help to improve the fitness of the Tri-cities. Thank you to the coaches for holding down the fort while I’m off getting a sun burn in Mexico with my new soon to be wife Lisa. When we get back hopefully we can have a little party to celebrate at the gym, BBQ style & Brews! I’ll probably not be following paleo very strictly while I’m away so what’s one more day of fun. Let’s be honest I haven’t been the most punctual with the posts lately, and that wont change while I’m gone. But as I write I will be scheduling all the posts in here, scoreboard posting and pics I’m going to leave up to Tammy to update them. The posts will be every other day from here on out while I’m gone. I will have a link to an article that I think is an interesting read, or a motivational video of sorts. Please feel free to comment and start a discussion amongst yourselves, be social!  3-2-1 GO!




WOD: Monday

WU: JYD + coaches choice “CC” (coaches choice everyday while I’m gone)

10-9-8-7-6-5-4-3-2-1 reps

  • Hang Power Clean
  • Pull ups
  • Wall Balls
  • III: 115/75 20/14
  • II: 95/55 bands 14/10
  • I:65/35 bands/ring row 10/6

WOD: Tuesday


3 Rounds for time:

  • 400m Run
  • 15 Thrusters
  • 50 Double Unders
  • III: 95/65
  • II: 75/45 3x SU
  • I: 55/35 2x DU


The WorkOut Called Life

Every day I try to sit down and write something with the intentions that it will inspire one person to be better. Whether it’s in changing their diet or getting their butt into gear with their workouts. But some days are just bad one and you may find yourself in the middle of an all day “AMRAP of: Feel despair, (Scream) intermittently, Embrace anger, Smash something.” This taken from a recent CrossFit Journal article, “CrossFit Lessons Outside the Box” byMelissa Joulwan. Who is also the author of the blog “The Clothes Make The Girl“. She is a former roller derby blocker for the Texas Rollergirls, and like many as suffered through the trials and tribulations of the beginner CrossFit athlete. This stuff is something different. You must be comfortable being uncomfortable! CrossFitters aren’t your average individuals, we are surely cut from a different cloth. We don’t follow the masses and feel like we can take on the world. And then you do a workout and quickly realize that the world is pretty heavy. It’s a funny feeling though even has humbling as the WODs are, that as soon as you hear 3-2-1 Go! everything else just disappears. And the world as daunting as it is seems, becomes really simple, just finish the workout! There is a huge amount of commradere in CrossFit gyms and it’s there to support you. Use it! I always say CrossFit prepare you for the movements of Life, but it also prepares you for Life in general. Life is as unpredictable as the next workout you will be doing here at the gym, tackle it with the same focus you do with your workouts and you can’t fail. I didn’t say it would be easy though.

WOD: Wednesday


10 Lateral Burpees
10 Squats
3 Rounds


5 rounds for time

  • Level III – 75/55 press x 21, 21 back extensions
  • Level II 65/45 press x 21, 21 back ext
  • Level I 45/35 press x 15, 15 back ext