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

Fight Gone Bad 6

Register Today: HERE

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first five editions of Fight Gone Bad have raised a combined total of more than $4 million.

Fight Gone Bad 6 benefits The Special Operations Warrior Foundation and the CrossFit Foundation.

Fight Gone Bad 6 takes place on Saturday, September 17, 2011.

The event format is CrossFit Fight Gone Bad:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

  • Wall-ball: 20 pound ball, 10 ft target. (Reps)
  • Sumo deadlift high-pull: 75 pounds (Reps)
  • Box Jump: 20″ box (Reps)
  • Push-press: 75 pounds (Reps)
  • Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Awards are given on Individual, National, and Regional levels.

Individuals who raise $150 or more will receive an Official FGB 6 Event T-shirt after the event.

There are two divisions eligible for awards:

  • Affiliates with 25 or less Team Members.
  • Affiliates with 26 or more Team Members.

National: The highest fundraising Affiliate in each division will receive a Grand Prize Package from our sponsors.

Regional: The highest fundraising Affiliate in each region in each division will receive a Traveling Trophy with their Affiliate name, the event name and the year they won on the plaque.

Raise $150 & receive free entry into the workout. For those who can’t raise $150 (can’t imagine it would be any of us!) event day participation is $25. All proceeds will be donated to FGB6. Go online and create your registration page.

Don’t Procrastinate…Get out there and get donations, ask everyone for $5 🙂


WOD: Friday

  • 800m run forward
  • 21 Thrusters 95/65 75/55 <55/35
  • 400m run backward
  • 15 Thrusters
  • 800m forward
  • 9 Thrusters
  • 400m run backward

Sunrise Coffee Challenge at Local Starbuck


Special thanks to those who have come up with a great idea. Now we are waiting for the powers that be to make this a reality. Unless you have been under a rock lately you have most likely heard of the tragedy that has occurred in Japan – “Land of the Rising Sun”. We are currently working with Starbucks to help sponsors this effort. We are hoping to start this weekend but stay tuned for details. The thought is now that people, local businesses, FOCF members, anybody willing can purchase whole pots of coffee from Starbucks. This pot becomes a “free” community coffee, the coffee will be “free” for Starbucks customers with a donation to the Red Cross. The raised donations will go to Tsunami relief efforts in Japan. So far we have 2 local Starbucks interested, Gage & Keene and the Duportail stores. Throughout the morning, anyone, whether it’s an individual or business, is invited to keep purchasing pots to keep the free coffee and donations flowing!

Starbucks has been providing coffee to Japan for 15 years. In response to the fund raising efforts of the Red Cross, Starbucks has already donated $1.2 million dollars.

The “Sunrise challenge” for everyone is to wake up and look towards the “Land of the Rising Sun” to catch the sunrise with your family and reflect of our fortunes. Knowing that our view to the east is quite different than those effected by the earthquake head to one of the local participating Starbucks to donate via a donation box of some sorts or use Starbuck’s free wifi to donate or text their donation to the Red Cross.

Our workout for the day would be for those that can to meet at the base of Badger to hike the hill in time to watch the sunrise. Then meet at Starbucks for a good cup of coffee to enjoy each others company.

This may not happen this weekend but we hope that it will be possible. Other ways that you can help donate is by texting REDCROSS to 90999 to make a $10 donation to help those affected by the earthquake in Japan and tsunami throughout the Pacific.

WOD: Monday

JYD + 20 windmills each side


  • 10 to 1 Power Cleans and 200m run
    • III: 155/105
    • II: 135/95
    • I: <95/65

Saturday WOD

We will be doing a workout this Saturday, it will be a free workout. So it wont count as one of your days, I encourage everyone to come that can. It will start @ 6:30pm Saturday December, 12th. This workout will be done in honor of the 4 Lakewood police officers that lost their lives recently. The workout was designed by Evan Brown owner of CrossFit No Limits & John D who is a Steilacoom police officer. The workout includes rep counts for the number of children left behind as well as their badge numbers. We have used movements that are used in the tests performed by officers.

Fallen Officers WOD:

800 m run
23 burpee pull ups
101 box jumps
400 m run backwards
121 pushups
135 sit ups
800 m run
9 ground to overhead 185/135

Again this workout will be scaled for those who need it. It is unfortunate that we have had these tragedies happen during the holiday seasons. Please come show your support. There has been an account set up for donations. Please anything you can spare, I know it’s the holiday, these families would appreciate it.