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

Upcoming Events

Get ready, it’s coming…the 30 day Paleo Challenge

Be prepared to become a lean, mean FOCF machine…


Coming in January 2012 we will be offering a 30 day Paleo Lifestyle Challenge.

A sneak peak…Get ready for articles, recipes, weekly prizes, a celebratory event at the end of the challenge and more!

Final details and a start date for the challenge will be announced soon!!

What is a Paleolithic Eating Lifestyle?

The paleolithic, or paleo, eating lifestyle is a nutritional plan based on the presumed ancient diet of wild plants and animals that our ancestors would pick up on their way home from their Paleolithic jobs some 2.5 million years ago. Today’s “modern” paleo diet consists mostly of meat, fish, vegetables, fruits, nuts and seeds.

Since the end of the Paleolithic period, we have been consuming large of amounts of dairy products, beans, cereals, refined sugar, refined vegetable oils, alcohol and salt. With these new foods we have created “diseases of civilization” including obesity, cardiovascular disease, high blood pressure, type 2 diabetes, osteoporosis, autoimmune diseases, cancers, acne, depression and diseases related to vitamin and mineral deficiencies. While the rest of the Western world is gaining copious amounts of fat and inventing new diseases to blame their poor eating habits on, people who follow diets similar to the paleo diet are relatively healthy.

Research has found that by removing processed oils, refined sugar, and gluten grain from your diet you can reduce various digestive problems, namely colitis, Crohn’s disease, irritable bowel syndrome and indigestion. Also, people who follow the paleo style have a lower risk of stroke, diabetes, obesity or hypertension.

The secret to this diet’s success is that it focuses on food that can either be hunted or gathered. Once you are done removing all of the processed, pre-packaged junk that you regularly buy on your weekly shopping trip, you too can become a healthy, mammoth hunting bad-ass.

Grocery shopping like a caveman, you will familiarize yourself with the outer rim of your local grocery superstore. Stick to the produce area where you will find your fruit and vegetables. Hit up the meat counter and buy the fresh fish, grass fed beef and free range chicken. If you really want to get back to your Paleolithic roots, go get yourself a hunting license and start shooting your own dinner. While you are out, pick some blackberries and snatch up a few wild mushrooms. You are a caveman, start living like one.


Adapted from http://www.paleoking.com/paleo-diet/paleo-method/

Camp Patriot BBQ Benefit / Fight Gone Bad 6

Details are finalized!

Fight Gone Bad 6 with FallOut CrossFit has a place a time and a whole lot more! This will be one of the biggest events that FallOut CrossFit will be a part of. Please come and join us, bring your family for a great summer BBQ as summer winds downs. 

The Soul of an Athlete Can Change The Game; The Heart of an Athlete Can Change The World.

On Saturday, September 17, more than 8,000 CrossFit athletes in nearly 1,000 locations around the world, including members from FallOut CrossFit will do a grueling 17-minute workout for charity, known as Fight Gone Bad. PLEASE DO YOUR PART IN FUNDRAISING!!! In addition to supporting Camp Patriot and ISR/CrossFit Kids FGB6 will also be dedicated to raising money for the Special Operations Warriors Foundation to fully fund the college scholarships of the 21 children who lost their dads on August 6, when thirty US troops, most of whom were special forces, were killed, when a Taliban rocket downed their helicopter in east Afghanistan.

Why:    Scott Zagarino, founder of the Fight Gone Bad charity event, answers this question easily, “These men gave us all they had. The least we can do is give them the comfort of knowing their children will be taken care of.  We’ll make sure they get the education each of these men would have wanted for his children, as our way of giving thanks.” Additionally funds raise will help support Camp Patriot ( a local organization) in getting wounded veterans outdoors and doing activities that they may think are no longer available to them & showing soldiers that still anything is possible. Also benefiting is ISR/CrossFit Kids who are helping to keep our kids safe.

When:    Saturday, September 17, 2011 / 2pm to 5pm

Where: Ranch & Home Parking Lot

Price: $15 for entry ($150 raised to participate in workout)

Includes: Jackson’s in Richland will be providing Pulled pork sandwich w/sides & soda,

  • Beer and Wine will be for sale – hosted by the Pasco Eagle’s Lodge #2241

Entertainment: Everyone working out & 3rd Date

  • Possible something for the kids (face painting, etc)

To Register:      Go to fgb6.org and click on REGISTER no later than September 14, 2011. Login or create a new account.  Then choose FallOut CrossFit and create your personal fundraising page.  Each participant must register and agree to the waiver.
Fight Gone Bad:     Sportsgrants first launched the Fight Gone Bad fundraiser six years ago to raise money for a variety of important causes during one day’s dedicated workout.  Individuals or teams of individuals perform the rigorous, 17-minute “Fight Gone Bad” CrossFit workout. FallOut CrossFit joined the global fundraising effort 3 years ago.  The precise workout scores individuals based on the following:

  • 5 Rounds (1 min rest between rounds) 1 min @ each station
    • Wall-ball:  20-pound ball, 10 foot target (reps)
    • Sumo deadlift high-pull:  75 pounds (reps)
    • Box Jump:  20” box (reps)
    • Push-Press:  75 pounds (reps)
    • Row: calories (calories)

We will be having 3 divisions to allow everyone to participate

The Three divisions are:

  1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
  2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
  3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 10lb wall-ball and 20 inch box Jump (step ups are okay)

If you are new to CrossFit or this is your 1st time: Highly recommend signing up for Class C.

CLICK HERE TO SIGN UP FOR YOUR HEAT if you are participating in workout

Sportsgrants’ Fight Gone Bad Background:  Last year, more than 7,000 CrossFit athletes from around the world participated at CrossFit affiliates, including FallOut CrossFit who was a top 100 fundraiser, raising more than $1.5 million in a 24-hour period.

“Fight Gone Bad captures the CrossFitter’s passionate commitment to personal fitness and strength and – for just one day – utilizes this passion to raise money for causes that address immediate needs in our country”. “The last 5 years have proven what we can do as a community, doubling our results each year, and we are proud to be part of this year’s mission to take care of these kids and veterans.”

Event Sponsored by:




August Schedule Changes

August 1st is tomorrow and so starts our “Attendance Challenge”! And with that some changes to the workout schedules. We will now be offering alternate class options. These class will replace the normal WOD class times but this means more variety to your workout options. CrossFit isn’t just about MetCons it’s about becoming the best athlete you can. This mean that all areas of fitness need to be encouraged. We will know be offering class focused on; Endurance, Olympic Lifting & Strength, SealWODs. We are hoping also to be able to offer Yoga classes once a week, this is till being worked out though and details will be released when more is known.

Remember that additional classes during the month of August are only $12! So if you are out of your membership workouts you can purchase extra classes. If after the month of August you are interested in increasing your membership please let one of the coaches know and we can explain your options. We hope that everyone enjoys the increased options and that you all come away with interest in other areas of CrossFit and that you all become better because of it!

Please Log In for all Classes Online

August Class Schedule Changes

Olympic Lifting/Strength

  • Coach Tammy: Wednesdays @ 5:30pm & Saturdays @ 10am
  • Coach Matt: Wednesdays @ 6:30pm


  • Coach Ben: Wednesdays @ 5:30am & Fridays @ 5:30pm


  • Coach Joey: Friday August 5th from 6:30-8:30pm & Friday August 19th from 6:30-8:30pm

CrossFit Games 2011 Action

Men’s Event 7 Heat 4


 Follow all the action @ Games.CrossFit.com