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

From the Blog

Mobility Monday

Hope everyone had a great Thanksgiving with their family and friends! If you made it to the Turkey Trot and we missed you, we’re sorry! Another installment of our Mobility Monday’s here at FOCF. This doesn’t mean though that you get to ignore your mobility Tue-Sun! This is just a day that we will take a little more time to focus on specific movements. Our body is chalked with all sorts of muscles and joints and I expect everyone to know the names and location just like in A&P. No that would be ridiculous but I do want you all to learn what to do when you have a trouble spot. That way you can mobilize at home and be ready for your next WOD!



Congratulations to December’s Athlete of the Month – Dana Larson

FOCF is now carrying PaleoKits to benefit Steve’s Club

Our mission at Steve’s club is to provide excellent coaching, community, support, and guidance to the young athletes (aspiring for greatness) of Camden, NJ. On a broader scale, our goal is to create a positive place for young people to go to just “get away from it all.” A contagious community that brings state-of-the-art coaching techniques to the talented athlete in Camden who haven’t access to current technologies, research and and coaching methods. Fitness that is fun, challenging yet highly effective. But you know, talk is cheap. Rather than just tell you about the merits of our club, we cordially invite you to come over and see for yourself what Steve’s Club is all about.

WOD: Monday

Warm up: Mobility


Turkish get ups – 12,9,6 each arm

Weight appropriate, rest btwn sets


  • 4 rounds of:
  • 500m row
  • 40x air squats

Have your say