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

From the Blog

Fran Friday at the gym!

People really need to start showing up on Friday and not try and get an early jump on the weekend. We always have the best workouts on Friday! For example today was Fran at the gym!! This is a awesome yet fast workout. This workout should be completed in <6 minutes at most to get the metabolic conditioning we are shooting for. This is a fast insanely intense workout. And you wonder how will this help me with only 6 minutes of working out. If you haven’t done it I encourage it, you will still feel your metabolism kicking at MACH speed hours after you have finished this WOD!


If you look it up in the dictionary it will say something like:  “intensity” as 1 : the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling.

Kind of CrossFit in a nutshell I’d say! But can you really go max intensity everyday here in the gym like we want you too?! This doesn’t mean that you have to be a elite CrossFitter to get full intensity. You can be fully intense regardless of skill level, or you can show up and maybe at the end of the workout know that you left a little bit in the tank. Maybe it was you didn’t have time to pack a lunch and had to eat on the go, or the workout from the day before zapped you more then you thought, or you may just be having a crummy day. It could be that it was just an exercise that you aren’t proficient in, there are many reasons as to why you might not have it all for that WOD. Yes your workouts success will depend on your nutrition, rest and skill level, but YOU have control over how you show up mentally. There maybe many excuses for why this wont be a good time or your best amrap effort for the day, but you can still go as hard as possible – however that looks for you. Or…you can let yourself leave a little in the tank and pass up an chance to get better as a person!! “Are you in it 100% every day”?

WOD: Fran 21-15-9 Thrusters and Pullups

  • Level III – 95/65#
  • Level II – 45/35#
  • Level I – 35/18#

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