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

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If you don’t know this story from the 2008 Beijing Olympic Games, you should learn the story of Matthias Steiner. He started lifting in 1995 and comes from a family of great lifters. Diagnosed with diabetes that was onset by a untreated infection he still pursued his dream of weightlifting. In 2004 a German woman had watched Steiner participating in weightlifting contests on TV. She kept asking the Eurosport commentators for his email address, until they gave it to her. She contacted Steiner, and he agreed to meet her in Lower Austria. They married shortly thereafter and hence he moved to Germany, where he then applied for German citizenship. On July 16, 2007 his wife Susann died in a car accident. Despite the tragic loss, and after he was able to continue his training. During the Olympic competition, Steiner failed in his third snatch attempt, and with 203 kg ranked fourth after the snatch. Viktors Ščerbatihs, the favorite to win from Latvia, was in position to take the lead in the clean and jerk, but failed in his second attempt. Steiner also failed in his first clean and jerk attempt, and Russia’s Evgeny Chigishev took the lead with 250 kg in the clean and jerk. Ščerbatihs failed in his third attempt, which would have forced Steiner to increase his last attempt to 259 kg in order to win gold. He was successful with a clean and jerk of 258 kg, for a total of 461 kg combined between his Snatch & Clean & Jerk. Steiner became Olympic gold medalist and stood on the medalists’ podium and kissed a picture of his late wife Susann. Choking back tears over the promise he made to her that he would keep their Olympic dream, “She is always with me, in the hours before the competition, she’s there”. A truly inspiring story and for this man the medal was more than just a culmination of his training.




  • 3 rounds of “Tosh” (200m, 400m, 600m) Work:Rest of 1 to 1. It takes you 45 sec to run 200m, rest 45 seconds, then run 400m etc, repeat 1 round of Tosh 3 times.

Olympic Lifting:

  • Front squat – 75% x 4 x 5
  • Snatch pull – 85% (of snatch) x 3 x 4
  • Jerk – 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2

Snatch pull: This is the first and second pulls of a snatch without any attempt to pull under the bar. At the top of the extension, the athlete should continue attempting to pull the bar higher, keeping the elbows moving up and to the sides to keep the bar against the body. With heavy pulls, this will not move the bar very high. With lighter weights, a where can i buy cytotec in bacolod will occur. buy cytotec online misoprostol

3 sets; no rest:
15 kipping pull-ups
20 shoulder-to-shoulder sandbag push press – 25% BW

Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder). Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder. This constitutes 1 rep.

 Wednesday WOD:

  • 12min AMRAP
  • 40 double unders 3xSU 2xSU
  • 15 dumbbell thrusters 35/20 20/12.5 12.5/7.5

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It is what it is and today was tough! This was the final event modified a little bit from this years Reebok-CrossFit Games. Everyone did great today! Watch the video below, pay extra attention to the “Manimal” Patrick Barber as he comes from behind to win the WOD! They didn’t run at the end either!

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  • 3 part workout
    • 20 calorie Row
    • 30 Wallball Shots, 20/14 14/10 10/6
    • 20 Toes to bar
    • 30 Box jumps, 24/22 22/20 20 step ups
    • 20 Sumo-deadlit high-pull, 70/53 53/35 35/20
    • 30 Burpees
    • 20 Shoulder to overhead, 135/95 115/75 95/55
    • 400m run
  • Part 1:
    • Complete as many rounds and reps as possible in Three minutes of:
    • Rest 1 min
  • Part 2:
    • Complete as many rounds and reps as possible in Six minutes of:
    • Rest 2 min
  • Part 3:
    • Complete entire WOD for time:


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The results are in for the first week of the Attendance challenge.  Congrats to the 48 FallOut CrossFit students who have made fitness, consistency, and school spirit a priority for the last week. Listed below are all of those this commitment,  just 3 more weeks to go! If you are not listed below and think that you should be please let one of the coaches know and we’ll look into it for you.  Awesome work to Cris, Yessi, Janet, Susan, Jason, Kay, Ed, Stacey, Katie, Jenn O, & Stephanie who all made extra workouts for the week!! Keep up the hard work!

Basic Members

Athlete Visits
Daniels, Chris 1
Field, David 1
Miller, Lisa 1
Blodgett, Sherrie 1
Johnson, Josiah 1
Owings, Ed 2
Ortiz, Criselda 3
Ortiz, Yesenia 3
Cooper, Caleb 1
Richards, Dolly 1
Mamiya, Kay 2
Blodgett, Thomas 1
Huston, Tiffany 1
Field, Grace 1
Lucas, Debbie 1
Lucas, Chris 1
Winston, Courtney 1

Bronze Members

Athlete Visits
Antolick, Kate 2
Macdonald, Kyle 2
Lovell, Brianne 2
Ecclestone, Jennifer 2
Miles, Mason 2
Dennison, Sara 2
Locke, Sissy 2
Idler, Ken 2
Runge, Carrie 2
Knox, Jennifer 2
Wilson, Janet 5
Taber, Susan 4
Hargroves, Stephanie 4
Owings, Deanne 2
Gardner, Penny 2
Clontz, Erica 2
Moody, Stacey 3
Gaumer, Katie 3
Ollero, Jennifer 3
Moody, Don 2
Ollero, Riley 2
Camp, Emily 2
Kasza, Natalie 2

Silver Members

Athlete Visits
Larson, Dana 3
Bookwalter, John 3
Idler, Audrey 3
Barclay, Chad 3
Krone, Jason 4
Reeves, Kelly 4

Gold Members

Athlete Visits
Showalter, Mary Ann 4
Jensen, Jesse 4
Krone, Jo 5


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The weather has yet to show up, but, they keep telling me that it is summer time here in the Tri-cities. A lot of people use the new year to set goals, but it’s just as important to reevaluate your goals in the middle of the year. How are you doing with those goals? It’s time to get serious on your training and commit to being consistent. The workouts are great, but the key is to make sure you don’t miss any. It is time to evaluate your routine, critique your past efforts and create a new training schedule. This month selling cytotec in dubai would like to offer that extra drive, in the form of the “Perfect Attendance Award” to motivate you to push the envelope in your workout schedules.  We say that routine is the enemy in the workouts themselves, but the key to any success may it be in training, work, or personal lives is to find a healthy routine allows us to carry out our goals.

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This is for all membership types, Basic, Bronze, Silver & Gold, we want you to stick with your program for the entire month of August! We want to see every member for every single workout of yours and we are hoping this will be the trigger to get you back on your routine.

We at FOCF will be tracking your attendance from Monday, August 1st to Wednesday, August 31st. Of those that make that commitment and succeed in attending each week the days you are now contracted for, you will be entered into a drawing and 3 people  will be rewarded with a FREE month (unlimited members must attend 4 days a week for the challenge). So, make the commitment now, stick to it and never give up!

The Drop In Rate for members will only be $12 during the month of August (Cash only).

In addition to this we want to offer every student of FOCF an UPGRADE to the UNLIMITED MEMBERSHIP for the week of August 22nd through the 26th.
Whatever your goals may be, this is the week to kick it into high gear.  Embrace this opportunity to step up your routine and experience what the next step in your programming can be. This will offer you as students the opportunity to not only increase your training schedule but to test your body’s ability to handle an increased training volume. This is a great opportunity to experience more workouts and rise to the next level of training.  The coaches at FallOut CrossFit are here to help you evaluate your goals and suggest a weekly routine that corresponds.

For all your workouts through August excluding UNLIMITED week. Please use where i can buy cytotec in cavite to schedule your workouts.

As a benefit we will be programming specific workouts for specific days of the week. Each workout focusing on a specific aspect of CrossFit; endurance, olympic lifting, strength, & SEALFIT. More details on this to be released. They will be scheduled in the MindBody website.

If you have any questions please feel free to contact me or one of the FOCF coaches.

WOD: Thursday

  • 4 Rounds
  • 400 m Run
  • 30 yard Shuttle Run (set three cones up 5 yards apart start at middle cone, start and end at middle cone)
  • Rest 3 Minutes btwn rounds

WOD: Friday

  • WU: 50 GHD situps
  • “Christine” – 3 rounds
  • 500m row
  • 12 BW Deadlifts
  • 24 Box Jumps
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