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


Fight Gone Bad Fridays

Fight Gone Bad was developed in 2003. & was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. It was developed for the LW UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back & asked to compare the workout to a fight, he said it was like a “fight gone bad”. And there you have it, 3 rounds = Fight Gone Bad, 5 rounds = Championship FGB. The stations are each 1 min long, just enough time to reach the peak of your glycolytic pathway and not so long that stamina play a major role in this workout. Just when muscle endurance needs to play a role causing you to cramp and want to rest, your minute is up and on to the next exercise.


Here is your first Friday FGB submitted by Andrea, nice work!

WOD: Andrea’s FGB

  1. Thrusters
  2. Sumo Deadlift
  3. Lateral Burpees
  4. DB Push Press
  5. 25m sprints
  • Level III: 75/55, 135/95, 35/20
  • Level II: 55/35,  115/75, 20/12.5
  • Level I: 35/18, 95/65, 12.5/7.5

What is CrossFit?

These “What is CrossFit?” videos keep cropping up online, and this is another great one! I will post one of these every time I find them because they are all amazing reminders of how great CrossFit is and the type of people who are drawn to this CrossFit family of ours! I’m looking forward to all the new soon to be CrossFitters that the coaches here at FOCF will have the privilege of meeting in a couple of weeks here at our upcoming Open Gym Week August 23-28th. This is CrossFit and it inspires people to be the best that they can. Here at this gym you will make new friends for life and when you join a CrossFit gym you don’t just join a gym you join a worldwide family of fitness minded people and you will be welcomed with open arms no matter what other gym you visit. Welcome to CrossFit!


WOD: Tuesday

  • 21 OHS
    • 800m run
  • 21 Back Squat
    • 30 Burpees
  • 21 Plyo Push Ups
    • 800m run
  • Level III: 95/65
  • Level II: 65/45
  • Level I: 45/35

WOD: 08/10/10

Tammy’s Baby Shower

We want to get a head count for those that are going to be able to make it to the baby shower, which is going to be at Matt & Andrea’s house. Thanks for the hospitality guys! Please email if you are coming or leave a comment. Look forward to seeing everyone there. Also if you can bring a side to share, should be good food and good times!


So the tires got named today. Whether or not the names stick is still to be determined but they definitely were fitting. It was a great work out for some and even better for others. Saturday workouts are always interesting because they are after Friday nights! But regardless we had a great turnout and everybody did a great job on their first tire flipping challenge at the gym. Hopefully we’ll be seeing more of these before the weather starts turning on us again.

WOD: Friday

  • 50,40,30,20,10
  • Double Unders & Sit-ups (butt rash included)

WOD: Saturday

  • 800m run
  • 3 rounds of:
    • 5 tire flips
    • 10 Pull Ups
    • 20 Push Ups
    • 30 Squats
  • 800m Run

Tires Included in WOD:

  • Awful
  • Big Boy
  • Challenger
  • Deceiver


CrossFit Games 2010

Who will be the Fittest Man and Woman no Earth?! This is going to be decided at the 2010 CrossFit Games July 16th-18th in Carson, CA  hosted at the Home Depot Center Sports Complex. Heck YES! This is why we train, maybe not to compete at the games but to perform at our highest level. We all want to be great, but these guys and gals are the best. And you can watch them sweat/bleed/cry/strain etc LIVE online at live.crossfit.com.

“Join us for a 30min live Preview Show at 6pm PDT on Thursday, July 15. Full coverage will commence on Friday, July 16 around 8:45am. We’re just putting the finishing touches on the new player. In a couple days, we’ll give you the links to the player and the updated viewing schedule. It’s going to be epic!” – games2010.crossfit.com

I really do encourage people to take some time to check this out through out your weekend. This event shows off the talents and athleticism of the best Crossfitters across the world. These athletes have made it through the sectionals, regionals, and have qualified for a chance to be crowned the fittest in the world. That is a awesome title that will be well deserved. Many people may say that there are fitter, but like Coach Glassman says, “Prove it!”.  This video just gives me goosebumps watching it, pumps me up. I hope some of you are just excited about this as I am. This next year we are all going to train like we want to be the best! I implore you to come in and give it your all everyday you are in the gym, & nothing less. This is your chance to make a change. For more information on the games check out their website, 2010 CrossFit Games.


WOD: Kelly

  • 5 rounds for time:
  • Run 400 meters
  • 30 box jumps
  • 30 wall balls
    • Level III: Box: 24″/20″ Box Jumps & WBall: 20/14
    • Level II: Box: 20″ Box jumps & WBall: 14/10
    • Level I: Box: 20″ step ups ok & WBall: 10/6