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

From the Blog

Paleo Home Invaders

What would happen if this was you? Aside from a quick call to the police for trespassing! If I was to come to your home and rummage through your kitchen what would I find? Is the food that you are eating improving or hindering your progress towards wellness. Remember it’s not just about doing the workouts and being fit. It’s about the overall picture of wellness, which includes both health and fitness. You must provide the necessary fuel for your body to perform at it’s peak. The guys in this video are from Albany CrossFit in New York. I hope they don’t show up anytime soon in our neck of the woods. Think about this the next time you go to the grocery store.


WOD: Monday

Wu: 100 double unders (3x single unders), 800m run


  • 500m row
  • 50 good mornings
  • 50 push press
  • 50 thrusters
  • Level III – 75/55
  • Level II – 45/35
  • Level I – 35/28

WOD: Tuesday

WU: 3 rounds

20 mountain climbers each leg.
15 push ups
10 squats



5 rounds –

Level III – 400m run, 30 GHD situps, 250/185# DL x 15

Level II –  400m run, 30 GHD situps (work on range of motion), 185/135# DL x 15

Level I – 400m run, 30 sit ups or GHD, <135/95# DL x 15 (scale rounds as needed)


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