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

Training

Week 2 Attendance Results

 

We are now through 2 weeks! Congrats to the remaining FallOut CrossFit students who continue to make fitness, consistency, and school spirit a priority as we continue through the month. A few unfortunately fell off the board this week, but it’s exciting seeing everybody in the gym more and more! It’s only making you stronger, faster, better! Just 2 more weeks to go!  Awesome work to those people who are pushing the envelope & made extra workouts for the week!! Keep up the hard work!

 

Basic Members Visits
Athlete Week 1 Week 2
Field, David 1 1
Johnson, Josiah 1 1
Owings, Ed 2 2
Ortiz, Criselda 3 2
Ortiz, Yesenia 3 2
Richards, Dolly 1 1



Field, Grace 1 1
Lucas, Debbie 1 1
Lucas, Chris 1 1
Bronze Members Visits
Athlete Week 1 Week 2
Antolick, Kate 2 2
Macdonald, Kyle 2 2
Lovell, Brianne 2 3
Ecclestone, Jennifer 4 4
Dennison, Sara 2 2
Locke, Sissy 2 2
Idler, Ken 2 2
Runge, Carrie 2 2
Knox, Jennifer 2 3
Wilson, Janet 5 5
Taber, Susan 4 3
Hargroves, Stephanie 4 5
Owings, Deanne 2 3
Gardner, Penny 2 2
Clontz, Erica 2 2
Moody, Stacey 3 3
Gaumer, Katie 3 2
Ollero, Jennifer 3 3
Moody, Don 2 2
Ollero, Riley 2 2
Silver Members Visits
Athlete Week 1 Week 2
Larson, Dana 3 4
Idler, Audrey 3 3
Barclay, Chad 3 4
Krone, Jason 4 4
Reeves, Kelly 4 4
Gold Members Visits
Athlete Week 1 Week 2
Showalter, Mary Ann 4 5
Jensen, Jesse 4 5
Krone, Jo 5 5

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.

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

So fast they all are a blur!

 

 

 

Week 1 Attendance Results

The results are in for the first week of the Attendance challenge.  Congrats to the 48 FallOut CrossFit students who have made fitness, consistency, and school spirit a priority for the last week. Listed below are all of those this commitment,  just 3 more weeks to go! If you are not listed below and think that you should be please let one of the coaches know and we’ll look into it for you.  Awesome work to Cris, Yessi, Janet, Susan, Jason, Kay, Ed, Stacey, Katie, Jenn O, & Stephanie who all made extra workouts for the week!! Keep up the hard work!

Basic Members

Athlete Visits
Daniels, Chris 1
Field, David 1
Miller, Lisa 1
Blodgett, Sherrie 1
Johnson, Josiah 1
Owings, Ed 2
Ortiz, Criselda 3
Ortiz, Yesenia 3
Cooper, Caleb 1
Richards, Dolly 1
Mamiya, Kay 2
Blodgett, Thomas 1
Huston, Tiffany 1
Field, Grace 1
Lucas, Debbie 1
Lucas, Chris 1
Winston, Courtney 1

Bronze Members

Athlete Visits
Antolick, Kate 2
Macdonald, Kyle 2
Lovell, Brianne 2
Ecclestone, Jennifer 2
Miles, Mason 2
Dennison, Sara 2
Locke, Sissy 2
Idler, Ken 2
Runge, Carrie 2
Knox, Jennifer 2
Wilson, Janet 5
Taber, Susan 4
Hargroves, Stephanie 4
Owings, Deanne 2
Gardner, Penny 2
Clontz, Erica 2
Moody, Stacey 3
Gaumer, Katie 3
Ollero, Jennifer 3
Moody, Don 2
Ollero, Riley 2
Camp, Emily 2
Kasza, Natalie 2

Silver Members

Athlete Visits
Larson, Dana 3
Bookwalter, John 3
Idler, Audrey 3
Barclay, Chad 3
Krone, Jason 4
Reeves, Kelly 4

Gold Members

Athlete Visits
Showalter, Mary Ann 4
Jensen, Jesse 4
Krone, Jo 5

 

“Daniel”

WOD: “Daniel” –

This WOD is in honor of Daniel Crabtree, Army Sgt 1st Class. Killed in Al Kut, Iraq. June 8th 2006

  • 50 pull-ups
  • 400m run
  • 21 Thrusters III: 95/75 II:  75/55 I: 55/35
  • 800m run
  • 21 Thrusters III: 95/75 II:  75/55 I: 55/35
  • 400m run
  • 50 pull-ups

Changes to the website will be slow. But hopefully you will like the additions. I’m by no means a computer programmer so this is a work in progress! Check Out our new Brag Wall and our new comment boxes!


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!

[youtube=http://www.youtube.com/watch?v=lKewdExgRh4&feature=player_embedded]

WOD: Monday

WU: 10 min squat hold test

WOD:

  • 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!