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

For the soldiers at Fort Hood

Tomorrow the CrossFit community is doing a workout dedicated the men and women wounded in the shootings at Fort Hood. Four members of the Lumberjack CrossFit affiliate were killed in the tragedy.  We will be doing this work out on Thursday next week. I don’t normally tell you what and when you are going to be doing a workout. But I think this one is special. I want everyone to find a way to make it to the gym on thursday to do this workout if at all possible. And if you’re so inclined to help the cause, please register and make a donation (www.cflumberjack.org).

This is a very big workout! And it will be hard, we will scale it to your ability. Please come and help show support even if it’s just simply doing the workout because you can.

The workout is as follows:

Lumberjack 20:

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24″) /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

Todays WOD: Max effort DL 3-3-3-3-3

We aren’t your normal gym!

“In the quest for elite fitness, consistency always wins out over intensity.” I came across this at the CrossFit LA website, and this is told to every new member that joins their school of fitness. In CrossFit we always preach intensity. “You can only have full Intensity with full range of motion!”, “3-2-1 GO!!!!”, and we are always yelling at each other to finish the workout. Because it is intensity that drives results, and improves your ability to live. But this doesn’t mean anything if you don’t show up! Because in my experience, it is consistency that matters. This doesn’t mean come here everyday. It means make a concerted effort to come on a regular basis while allowing for rest, while also living a CrossFit lifestyle outside the gym. Consistency creates habits, and habits change lives. If you make consistently poor choices, your life will reflect it,  as so it will when you choose wisely.We are a community here at FallOut CrossFit, and we must hold each other accountable for our fitness goals as a group. We are all here to excel and we will work towards excellence together. I sent out a lot of emails yesterday wondering where some of you are, and I hope to see you back again soon! Congratulations to Tim for getting 120 kipping pull-ups yesterday! All of those jumping pull-ups finally paying off, and some outside studying on CrossFit.com yourself. Nice Work!

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristole

WOD:

Level III/II Level I
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Run 400 meters
Run 200 meters backwards
Run 400 meters
Run 200 meters backwards

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Fight Gone Bad IV 2009 @ FallOut CrossFit

FallOut CrossFit Thanks Everyone involved in helping support this event!!!

We unfortunately didn’t have a big turn out for this event 🙁 But for those who did come I want to again express how much this means to me and those that this money will help. We didn’t reach our goal this year, which means next year we will have make up for it by setting a high goal and meeting it this time. We has CrossFitters set goals for our selves everyday. We try to beat these goal and when we don’t we try harder the next time and this is what we as a community will do next time. I need everyone to today already be thinking about how we can make this next time even better!

We Raised – $1735

CrossFit as a Group raised more than $1 million – Exceeding FGB IV Goal of $1 million

This money will go directly to the Wounded Warrior Project and Athletes for a Cure

To help wounded soldiers and their families as well as help to find a cure to prostate cancer.

WOD:

3 rounds – 1 minute at each station continuous clock

1 min rest in between rounds

Total time working out = 15 minutes

1 Point per rep/cal – Total score = total reps for all 3 rounds

Wall Balls 20/14lbs 10/8ft target

SDHP 75/55

Box Jumps 20″

Push Press 75/55

Rowing – calories

Level II – 45lbs

Level 1 – 18lbs

Click below to check out Photos from the event!

Fight Gone Bad 2009
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