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

FGB 5 – Thank you

Well FGB 5 has come and gone now, and I want to thank everyone that gave every last ounce of effort on Saturday! We had people that did this workout for the first time and those who are well versed in the way of FGB. PR’s were set by everyone and we have new scores to be beaten next year. The people who were able to come to this workout weren’t doing it for themselves on Saturday they were doing it for the men and women who have given it all, and who still continue to give it there all day in and day out. Whether it’s battling cancer, dealing with the loss of a loved one or the loss of a limb. Wounded Warrior Project, LIVESTRONG & CrossFit Foundation are three organization that help make lives easier for people battling these obstacles in life. And for 17 min the members of FOCF put there heart and soul out on the floor in this workout. It was a great effort by all and I’m proud of everyone. FallOut CrossFit effort for FGB last year was dwarfed by the efforts this year. And while it may not be record setting fund raising efforts, as a CrossFit community – we have raise over $1.3 million! And the checks keep pouring in for all over. You have until October 1st to get all the donation in. Everyone that competed in the event on Saturday will be receiving a FGB t-shirt also. Thanks again for everything that you guys did to make this day special.

FOCF Raised $3,985 – THANK YOU!

WOD: Saturday

The Workout is as Follows: 1 min at each station continuous clock, 1 min rest between rounds. 3 rounds total.

  1. Wall-ball, 10 ft target (Reps)
  2. Sumo deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)

There were four divisions :

  • Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
  • Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
  • Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 10lb wall-ball and 20 inch box Jump (step ups are okay)
  • Class D: Beginner/Kids = 18lb push-press and sumo deadlift high pull, 6lb wall-ball (can be lowered to 8 foot target) and 20 inch Step Ups

Check out more photos of the event here: FGB 5 Photos

Fight Gone Bad

What is it?! Fight Gone Bad is CrossFit’s annual fundraiser, this will be it’s 5th year running. This year Fight Gone Bad 5 opens its arms and benefits four distinct charities to: LiveStrong, Wounded Warrior Project, the CrossFit Foundation and Operation Phoenix. Fight Gone Bad IV takes place on Saturday, September 25, 2010. As soon as their website is up and running completely we will start promoting and fundraising for this event. This is HUGE! This is a chance to repay for all the soldiers for all that they do for us. Wounded Warrior Project‘s mission is to honor and empower wounded warriors. “The greatest casualty is being forgotten”. Operation Pheonix helps provide workout equipment to help our soldiers forge elite fitness. We’ll keep you up to date on when fund raising will begin. Our goal as a gym will be to raise $5,000, CrossFit worldwide is going to try to raise $2 million for the cause. Visit the Fight Gone Bad V website for more details!

WOD: Wednesday

WU: Practice pistols 5 min (scaled: 1 legged squats on box) ****Trick to doing these – must get hips BACK weight over heel, knee must not go out in front of toe****


  • 4 x 400m ALL OUT SPRINTS… 5 min recoveries, rest
    • then
  • Max WallBalls 5 minutes
    • Level III: 20/14
    • Level II: 14/10
    • Level I: 10/6