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

From the Blog

Focus on Your Fitness Goals

Don’t focus on the pounds or the inches. I know it’s hard to do, not all of us workout so that we can deadlift 2 times our body weight, but you should. Focus more on your performance goals and your fitness. We live in a world that offers the quick fix to the lowest bidder. Buy 2 get 3 free and so on. But if you want it bad enough you’ll stick with it and you’ll be happy at the gains that you have made thus far, if you give only 50% effort then you’ll get 50% results. Nothing is handed to anyone, you must be willing to go out and get it, put it out there and be prepared for the bad with the good. It’s cliche as it gets but it’s true. This coach from SeaCity CrossFit lays it out for his members listen to what he is saying and if this applies to you, then take it to heart, re-commit and let focus on the improvements even as small as they may seem. You’re going to be here for a while get comfortable and let see what you can do a year or two or three from now!


WOD: Wednesday

  • 5 Rounds for time:
  • 400m Run
  • 5 Back Squats
    • Level III: 205/155
    • Level II: 175/125
    • Level I: <135/85

WOD: Thursday

  • 12 min AMRAP of:
  • 5 Pull-ups
  • 10 Single-Arm Russian Kettlebell Swings
  • 15 Goblet Squats
    • Level III: 53/35
    • Level II: 35/20
    • Level I: 20/12.5
  • Post – 4 x 250 Row (rest 2 min)

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