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

From the Blog

Break to Build

I try to tell everyone this, you must break yourself down to build yourself back up and become better. I don’t mean that you have to do Level III WODs for this to happen, but you need to come in with the intention of giving it your all every time you come through our door, because we expect it of you and you should expect it from yourself also. This is what makes you stronger, faster, more conditioned then you were to begin with. This is how you get better! This goes for everybody from the high school athlete looking to differentiate themselves from the rest of the team by working hard all summer long, to the middle age mom just wanting to stay fit, and even the 70 year man who wants to stay out of the nursing home as he ages. This stuff is for everyone but it takes hard work and dedication. Some days are going to be worse then others but it those who come back and do it again that reap the benefits. But remember to let your body do the building part, know when you are doing too much and let you body recover. FYI – everyone of the members at FOCF have better form in a Power Clean then Dwayne Wade does in this video below! See if you can pick it out. Break to build, that should be your mantra.


WOD: Friday

  • 3 rounds
    • 1 mile run
    • 50 KB Swings
  • Level III: 55/35
  • Level II: 1/2 mile run & 35/20
  • Level I: 1/2 mile run & 25 KBS @ 20/12.5

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