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

From the Blog

Be Complete

I was reading “The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman” last night and I really liked the Closing Thoughts section, it really emphasizes what we try to coach at FOCF. Most people come to CrossFit and feel like the guy above once did pushing the train. “I will never be able to do this!” We all at times have this “That’s the way it is” mentality and that we are just to skinny, fat, weak, or big boned to do something and that’s that. These are said for a lot of reason, but these are merely excuses for things on the exterior that people think they are unable to change. One of the great things in life is that for most your body is almost always under your control. You have the ability to change it how you want with some work. If you want to be more confident and effective in your life, “Be Complete”. Realize that you can change, and strive to be a better human. Become a role model for those around you. It works way faster and is more effective then just positive thinking and you get the benefits of becoming an athlete. After losing 50 lbs, or learning to do a one handed hand stand, you come to realize a lot more things in life are possible. You can always have a good week knowing that you ran your fastest 400m, got your first pull up, or PR’d on your double unders even if work kicked you in the groin. Never let age determine what you can or can not do. “The best way to predict the future is to invent it” – Alan Kay. What will you invent for yourself?

WOD – Thursday

WU: 3 rounds

  • 15 of each w/ PVC
    • Fr squat
    • OHS
    • Back Squat


  • 25 Back Squats
  • 25 Front Squats
  • 25 Overhead Squats
    • 400m Run
  • 25 Shoulder Press
  • 25 Push Press
  • 25 Push Jerk
    • 400m Run
  • 25 clean shrugs
  • 25 drop squats
  • 25 hang squat cleans
    • 400m Run
  • 25 Snatch Shrug
  • 25 Snatch Balance
  • 25 Squat Snatches
    • 400m Run

III: 65/45 II: 45/35 I: 35/18

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