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


December 6, 2011

Honoring U.S. Marine Corps Captain Brandon “Bull” Barrett


U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.


2 rounds:

200 Double Unders

50 Overhead Squats, 135 pounds Rx

50 Pull Ups

1 Mile Run

(Performed with a Partner at FOCF)




December Athlete of the Month



Hometown: Hermiston, OR

Age: 38

When did you first start training at FOCF?: November 2010

Favorite WOD: Karen

Least Favorite WOD: Any WOD with burpees

Tell us about you sports & fitness background: I played basketball in High School and worked out at a local gym before starting crossfit.

How did you first get exposed to CrossFit? Lisa Larkin hounded me for about three months to come do a workout with her. I kept telling her no because I knew it would kill me. One day I just finally gave in, now I’m hooked and have since bullied by friends and husband to join.

Take us back to your first WOD… what was it, and how did it feel? I don’t remember the first WOD but I know it was on a Saturday. I was partnered with Lisa. I do remember it was the hardest thing I had ever done and I couldn’t move the next day.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I have noticed that I can do some of the crossfit “challenges” better now. I can do a proper burpee, run 800M without stopping, and deadlift 145lbs! I have noticed that I have lost inches and gain muscle. Which is very exciting.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I have discovered that I don’t mind running…granted, I’m not the fastest runner and I’m generally in the back of the pack. However, I’ve always thought I wasn’t much of a runner, but since joining crossfit I have completed two 5Ks.

Please share with us any favorite CrossFit / FOCF moments: After a couple of months pain/soreness/coordination issues/gagging/sputtering/near puking I realized that I can actually do CrossFit and that I am improving daily.

Any advice for people just getting started? Just show up. Get through the WOD and one day it will get easier.

What are your hobbies, interests and/or talents outside of CrossFit? Traveling, shopping, and hanging out with friends

December 1, 2011


1000 m Row

50 Thrusters

30 Pull Ups


In the September 2003 CrossFit Journal  introduced our first benchmark workouts – “The Girls”: “Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran”. In the following months two more were introduced, “Grace”, and “Helen,” and eventually six more joined the lineup: “Isabel, Jackie, Karen, Linda, Mary, and Nancy.” These benchmark workouts serve to measure and benchmark your performance and improvements though repeated, irregular, appearances in the “Workout of the Day.” It is important to record these WODs down as a measure of your improved fitness.

The Gift of Fitness, Holiday Hours, and a Time of Celebration

Give the Gift of Fitness


The holidays are officially upon us!!! Time to spread the Christmas cheer!!! What better gift can you give than improving the fitness and quality of life of those you care most about, including yourself? For the month of December, FallOut CrossFit is offering the following specials:

  • Buy one, get one extra classes – Purchase one drop in class at $20, get an additional one for free

(Only current FallOut CrossFit members qualify)

Put those extra classes on your Christmas list…give it to those that need gift ideas for you!



  • One month gift certificates – Save 20% by purchasing a one month membership for a two day per week membership or 25% off of a three day per week membership.

(Only non-members qualify, limit 1 month special per person)


Holiday Hours


FallOut CrossFit will be closed on December 23, 24, 26, and 31, 2011.




End of the Year Party


Mark your Calendars for Friday, December 30th at 6:00 pm!!! Time to celebrate with all our FallOut CrossFit friends at Ice Harbor (Grain Elevator) in Kennewick! Plan on good times, a gift exchange, and awards! More details to follow soon!

November 29, 2011

Back Squat 5 – 4 -3 – 2 – 1


Team Row – Each member rows 30 seconds, followed by 10 burpees immediately after exiting the rower.

Continue rotation to cover maximum distance in 10 minutes as a team.


Now only if the camera would ever show back up…………