FallOut CrossFit – Exercise Fitness Training

Changing Lives One Workout at a Time

  • Camp Patriot Fun Run

    See you in 2014!

     

  • CROSSFIT KIDS

     

  • Stay Connected

  • Testimonials

    “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

  • MEAL IDEAS

     


  • FallOut CrossFit Archives

Posts Tagged ‘junk yard dog’

Junk Yard Dog

Posted by mblarkin on February 18, 2011

Thanks to Coach B for introducing us to the Junk Yard Dog “JYD” warm up routine! You have had a chance to do it all week, I want to know what you think of it. Is this something that we can make a part of our daily routine? The JYD is fun but you are also suppose to attack it like a JYD! It will teach you to jump with attitude if done day in and day out. Routine isn’t always the enemy, repetition and perfect practice makes perfect. Lots of first this week, congrats to everyone. Great to see the constant improvements!

WOD: Friday

WU: JYD – dynamic warm up

WOD: 21-15-9

Thrusters & Pullups

  • III: 95/65
  • II: 75/45 bands
  • I: <45/35  bands/rr

Posted in CrossFit, fitness, Group Fitness, gym, health, Training, Workouts | Tagged: , , , , , , , , , , , , , |

L.O.V.E.

Posted by mblarkin on February 14, 2011

It’s Valentine day! And as my gift to all of my members that I have a CrossFit love for I’m posting today’s WOD early. This is a first and only, don’t get used to it! Happy Valentines day to all :). In the spirit of Valentines day, if you can bring your “sweat”heart in today for a workout. The warm up today is courtesy of Coach Burgener and is called “Junk Yard Dog”, we will be doing this every morning this week. Get used to it!

WOD: Monday

WU: “Junk Yard Dog” JYD – External Rotators MWOD w/ PVC

Front Squat practice with empty barbell

WOD: 21-15-9

  • Front Squat & Jumping Squats
    • III: 155/115
    • II: 135/95
    • I: < 115/75

Posted in CrossFit, fitness, Group Fitness, gym, health, Mobility, Training, Workouts | Tagged: , , , , , , , , , , , , |

 
CALL TODAY 509-735-0340
[email protected]

"CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams,
military special operations units, champion martial artists, and hundreds of other elite
and professional athletes worldwide." - CrossFit.com


FallOut CrossFit Logo css.php