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

From the Blog

While I’m gone!

Everyone will still be working hard and improving their weaknesses because that’s what makes us better! I want to first off thank all of you for being the greatest FOCF members anyone could ask for. I’m and truly blessed to be able to sweat along side all of you, and am grateful for all of your support as we help to improve the fitness of the Tri-cities. Thank you to the coaches for holding down the fort while I’m off getting a sun burn in Mexico with my new soon to be wife Lisa. When we get back hopefully we can have a little party to celebrate at the gym, BBQ style & Brews! I’ll probably not be following paleo very strictly while I’m away so what’s one more day of fun. Let’s be honest I haven’t been the most punctual with the posts lately, and that wont change while I’m gone. But as I write I will be scheduling all the posts in here, scoreboard posting and pics I’m going to leave up to Tammy to update them. The posts will be every other day from here on out while I’m gone. I will have a link to an article that I think is an interesting read, or a motivational video of sorts. Please feel free to comment and start a discussion amongst yourselves, be social!  3-2-1 GO!




WOD: Monday

WU: JYD + coaches choice “CC” (coaches choice everyday while I’m gone)

10-9-8-7-6-5-4-3-2-1 reps

  • Hang Power Clean
  • Pull ups
  • Wall Balls
  • III: 115/75 20/14
  • II: 95/55 bands 14/10
  • I:65/35 bands/ring row 10/6

WOD: Tuesday


3 Rounds for time:

  • 400m Run
  • 15 Thrusters
  • 50 Double Unders
  • III: 95/65
  • II: 75/45 3x SU
  • I: 55/35 2x DU


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