January 4, 2012
5 Rounds
20 Kettle Bell Swings
10 Box Jumps
5 Burpees
A big congrats to Emma for completing her first level III WOD!!! Can’t wait to see where CrossFit takes you!
December 5, 2011
Three Push Presses every minute on the minute for 10 minutes
8 Minute AMRAP:
20 V Ups
30 Air Squats
40 Flutter Kicks on Stomach
FOCF End of the Year Party 2011
When: Friday, December 30th
Where: Ice Harbor (Grain Elevator), 206 N. Benton, Kennewick
Telephone: (509) 582-5340
Time: 6:00 pm
What to Bring: A white elephant gift, $15 maximum
Celebrate the fabulous year we have had at FallOut CrossFit! Enjoy good company, food, a gift exchange, and an awards presentation you won’t want to miss!
Please note: FOCF will NOT be holding evening classes on this date!!!!
Please use this form to nominate recipient for this year’s awards ceremony!!!
You have until December 16th to vote!!!
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…………
