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

From the Blog

A Pat on the Back

Congrats are in order for everyone! Not because you did anything particular great today, but because you are doing something great for yourself everyday. Have you thought of what it was like from the first day you walked in the FOCF doors? Or maybe you have only been with us for a short time and are still nervous about whats to come. As a beginner there is a lot of worries and doubts of what you can and can’t do. You probably can’t believe what others are capable of and don’t ever think you could do what they are doing. If you have been here a while, take a serious look back at where you have come from. I’m sure that you have changed physique and are more capable in certain movements. Were these things that you previous thought you would never be able to do? How often do you find yourself getting upset or frustrated at the things you still can’t do? When you think that you can’t do something, pause a moment and think about what you can do today. It’s very possible that you at some point in the past thought it too was impossible and that you couldn’t ever do THAT!

WOD: Thursday

WU: 500m row and double under practice


  • 50 Double Unders/50 Sit-ups
  • 400 Meter Run
  • 40 Double Unders/50 Sit-ups
  • 400 Meter Run
  • 30 Double Unders/30 Sit-ups
  • 400 Meter Run
  • 20 Double Unders/20 Sit-ups
  • 400 Meter Run
  • 10 Double Unders/10 Sit-ups
  • III: Rx
  • II: 3x Su
  • I: 2x SU

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