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

Congratulations & Goodbyes

So it is coming to the end of the summer and it’s going to soon time to pull out the backpacks and books for some. Let me say that it has been a blast working out and coaching those that were back from school for the summer. You will all be missed here at the gym, it was awesome watching you guys really get things going in the gym and you all should be proud of the gains that you have made in just this short period of time! Congratulations to Natalie for your big accomplishment and the gigantic scholarship  that you received and good luck with ROTC! Thanks for working out with us this summer! Good luck this baseball season to Dillon as he returns to SCC in Spokane, way to push your Dad in here everyday. Holly good luck up at EWU, and thanks for the great attitude you brought to the gym everyday. Lindsey hope we continue to see you and your brother in here through out the school year. And Megan hope you are also able to keep attending workouts, keep up the hard work! We will see you guys all back here next summer.

Home: FGB Jesse Style

  • HSPU
  • Ring Dips
  • GHD Situps
  • Box Jumps
  • OHS
    • Level III: Rx 75/45
    • Level II: box HSPU, dips, 55/35
    • Level I: box HSPU, box dips, sit ups, box step ups, 35/18

JT

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

WOD: 21-15-9

  • HSPU
  • Ring Dips
  • Push Ups
    • Level III: Rx’d
    • Level II: 75/55 & Dips
    • Level I: 45/35 & Band Dips

Next Challenge?

It’s time for our next challenge workout. Who’s going to be the most improved this time? But I want to know what workout everyone wants to do. 10K run, Cindy? Or make up your own. We will choose a workout for the next challenge to start on 5/31/10 this Friday. If no comments are left for WODs to choose from I will make sure it’s the most awful WOD we’ve ever done 🙂 We will also have body composition tests done to measure before and after improvements. Look forward to seeing all of your ideas! 3-2-1 GO!

WOD: 5 rounds

  • 3 Clean & Jerks
  • 9 Pullups
  • 9 Dips
    • Level III – 135/95
    • Level II – 95/65
    • Level I – 45/35