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


Is there a method behind the madness?

Preparing you for the “unknown and the unknowable.” That is what CrossFit prepares you for in life. We are training you to perform well at tasks, even those unfamiliar ones, but how do we get you there? CrossFit’s model of programming allows for wide variance of mode, exercise, metabolic pathways, rest, intensity, set, and reps. The structure of a WOD may focus on a single modality or in combination with others, consisting of: Monostructural metabolic conditioning (many people refer to this as “cardio”), Gymnastics (any bodyweight exercises and body control movements), and lastly, Weightlifting/Powerlifting/and Olympic Lifting. Some days you may find yourself doing a Monostructural metabolic conditioning (aka Met-con) only WOD such as running a 5 K. Another day you may find yourself doing air squats (Gymnastics component) and kettle bell swings (weightlifting component). The possibilities are endless, but there is a purpose each and every time a WOD is programmed and variance from the defined WOD may lead to deficits in your fitness.

Tuesday’s WOD was a strength building day focusing on semi-heavy deadlifts. We saw lots of weights being thrown around and tons of new personal bests. Way to go! So exciting to see people reach limits they never dreamed as possible!

WOD: Deadlifts 3-3-3-3-3


Teen Power Activate!

Congrats to all sixteen of FOCF’s teen athletes! Thursday was the final session of the 5-week program. Each athlete performed a baseline at the beginning of the session and repeated it on the final day. The proof of CrossFit is in the results. Every single athlete that performed the baseline improved their times. WAY TO GO!! Athletes focused on the Ten Physical Skills that define CrossFit: cardio/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy.  These athletes will be able to transfer what they have learned an apply it to their individual sports to become just that much better of an athlete.

400 m run
40 squats
30 sit ups
20 push ups
10 burpees

So fast they all are a blur!





Saturday 8/7/11

  • Muscle snatch – 40% (of snatch) x 3 x 2
  • Power clean + clean – 60% (of clean) x 2 + 1 x 3

“You would do 2 power cleans and a clean consecutively for each set using 60% of your clean.”

  • Power jerk + split jerk – 60% (of jerk) x 2 + 1 x 3

Muscle snatch: The muscle snatch mimics the upper body movement during the third pull of the snatch. Perform a snatch without squatting to receive the bar: continue pulling the bar overhead, finishing in a standing position. The final movement does involve a push up on the bar. The lift is legitimate as long as the elbows never drop from their elevated position before pressing up.

4 rounds:
10 m shuttle run x 4
10 KB swing

Warrior Dash Success!

Congratulations to all the CrossFitters that completed the Warrior Dash in Northbend this weekend!!

From the looks of it, it was cold & rainy but it didn’t dampen the spirits of the warriors out there this weekend. Glad to see so many people enjoying their fitness! Who is up for the September race?! I’m sure it’ll be colder and wetter!


WOD: Monday

WU: 10 min squat hold test


  • 10 Front Squats (FS)
  • 10 Push Ups (PUS)
  • 20 FS
  • 20 PUS
  • 30 FS
  • 30 PUS
    • Level III: 135/95
    • Level II: 115/75
    • Level I: <95/55

Some changes are coming to the website – you get an early post today! Enjoy. Site may be offline for the next 24 hours. Finished product may take some time but will be much more interactive!

Stuff Happens

Life is full as so many different obstacles, and it’s how we handle those obstacles that defines our life. Adversity is life’s way of testing our strengths and weaknesses. Sometimes everything can go better than ever and somedays you really have to dig your heels in. This boy I think is doing pretty good handling his obstacle. What obstacles do you have to overcome?


WOD: Friday

  • 50 wall ball shots 20/14 14/10 10/6
  • 50 swings 53/35 35/20 20/12.5
  • 50 med ball situps 20/14 14/10 10/6
  • 50 burpees

Congrats Emily! Level III!!

WOD: 7/15/11