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

From the Blog

Form = Intensity

Only with form can you maximize your intensity. Do you let form fail when you are trying to get a certain time for your workouts? Or do you make sure that your hip is below parallel in your squats? Or you lock out your ring dips. What ever the movement, practicing good form is the only way to maximize your gains. It takes patience to practice good form. Form is important for a couple reasons, it will allow you to realize your true potential and keep you safe from injury.  So next week when you come into the gym for your WODs, think about why you want to be in the gym. Is it to post a good time? Or, get to your true potential! You choose!

WOD: Thursday


  • 400x Meter run
  • 20 Push Ups
  • 3x Rounds


  • 21 Push Press
    • 1 Burpees
  • 15 PP
    • 5 Burpees
  • 10 PP
    • 10 Burpees
  • 5 PP
    • 15 Burpees
  • 1 PP
    • 21 Burpees

WOD Friday:


  • 5 Rounds
  • 10 Burpees
  • 10 Squats
  • 10 Push Ups
  • 10 Sit Ups

WOD: “Elizabeth”

  • 21-15-9
  • Cleans & Ring Dips
    • III: 135/85
    • II: 115/65 Asst Dips
    • I: 95/45 box dips


Have your say