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

What is better?

One perfect rep or 10 ugly reps? The Governator, Arnold Schwartzenegger, is rumored to have said, but no one can confirm or deny it now, that “one rep, perfectly performed, is more valuable than 10 reps performed without thought.”

So do we all just quit CrossFit and do 1RM all the time now, but do them right? That would save us alot of unnecessary pain and suffering! That would be to simple and there is more then likely a better way to look at it. That would be focus on THIS rep! The one you are about to do, make that perfect, then make the next perfect. Don’t focus on the larger issue, focus on that which you can control at the moment. That weight does what you tell it to do, make it do what you want. Form is CrossFit should be on the forefront of everyone’s mind, as form is the only way to maximize intensity! And correct form decreases injury, don’t let the clock dictate whether or not your reps are valuable!

WOD: Thursday

  • 10 Handstand push-ups/ Box HSPU
  • 20 Wall ball shots, 20/14 14/10 10/6 all to 10′ target
  • 30 Toes-to-bar K2E K2C
  • 40 Power cleans, 135/95 115/75 95/55
  • 50 Burpees
  • 60 Sumo deadlift high-pull, 75/55 65/45 55/35

WOD: Friday

AM:Clock starts with 1 mile run

  • 1 mile run then
    • 5 rounds of
    • 5 Front Squats 155/105 125/75 95/45
    • 7 Burpees


  • 50 pullups
  • Run (SS Thu, 3S Sun or T/TT): 2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds
  • Home work is 5k TT at 90%

    • P + (P x (1 – E)) = G
    • P = fastest time for the distance. Convert to seconds.
    • E = Desired effort level in decimal form (90% = .90)
    • G = Goal time in seconds


Baseline:  ROM Drills.  Run 800M, then 21 – 15 – 9 Wall Ball, Burpees

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 – 3 Back Squat

Stamina:  Chipper:  15 x BS @ 90% 3RM, 200M walking lunge, Hip Mobility Drill

Work Capacity:  on the minute, for 20 minutes:

3 x Power Clean(135#)

6 x  SDHP (70# / 55# Kettle Bell)

9 x Plyo Box Jumps (24 / 20″)

Durability:  1 mile recovery run.  100 x 4-ct flutter kicks.  100 x good mornings.  Active Stretch or Yoga.

Consistency Gets Results

The weather has yet to show up, but, they keep telling me that it is summer time here in the Tri-cities. A lot of people use the new year to set goals, but it’s just as important to reevaluate your goals in the middle of the year. How are you doing with those goals? It’s time to get serious on your training and commit to being consistent. The workouts are great, but the key is to make sure you don’t miss any. It is time to evaluate your routine, critique your past efforts and create a new training schedule. This month FallOut CrossFit would like to offer that extra drive, in the form of the “Perfect Attendance Award” to motivate you to push the envelope in your workout schedules.  We say that routine is the enemy in the workouts themselves, but the key to any success may it be in training, work, or personal lives is to find a healthy routine allows us to carry out our goals.

This is for all membership types, Basic, Bronze, Silver & Gold, we want you to stick with your program for the entire month of August! We want to see every member for every single workout of yours and we are hoping this will be the trigger to get you back on your routine.

We at FOCF will be tracking your attendance from Monday, August 1st to Wednesday, August 31st. Of those that make that commitment and succeed in attending each week the days you are now contracted for, you will be entered into a drawing and 3 people  will be rewarded with a FREE month (unlimited members must attend 4 days a week for the challenge). So, make the commitment now, stick to it and never give up!

The Drop In Rate for members will only be $12 during the month of August (Cash only).

In addition to this we want to offer every student of FOCF an UPGRADE to the UNLIMITED MEMBERSHIP for the week of August 22nd through the 26th.
Whatever your goals may be, this is the week to kick it into high gear.  Embrace this opportunity to step up your routine and experience what the next step in your programming can be. This will offer you as students the opportunity to not only increase your training schedule but to test your body’s ability to handle an increased training volume. This is a great opportunity to experience more workouts and rise to the next level of training.  The coaches at FallOut CrossFit are here to help you evaluate your goals and suggest a weekly routine that corresponds.

For all your workouts through August excluding UNLIMITED week. Please use MindBody Online to schedule your workouts.

As a benefit we will be programming specific workouts for specific days of the week. Each workout focusing on a specific aspect of CrossFit; endurance, olympic lifting, strength, & SEALFIT. More details on this to be released. They will be scheduled in the MindBody website.

If you have any questions please feel free to contact me or one of the FOCF coaches.

WOD: Thursday

  • 4 Rounds
  • 400 m Run
  • 30 yard Shuttle Run (set three cones up 5 yards apart start at middle cone, start and end at middle cone)
  • Rest 3 Minutes btwn rounds

WOD: Friday

  • WU: 50 GHD situps
  • “Christine” – 3 rounds
  • 500m row
  • 12 BW Deadlifts
  • 24 Box Jumps

Why do you come to the gym?

I hope you come to the gym in order to make yourself better. Everyday when enter the door we want you as coaches to leave better then you were coming in. We want you to be stronger, faster, and more confident in yourself. Know that you can accomplish anything if you set your mind to it. Do you come to the gym and help others be better? We are in this together, everyone! We should be creating an environment in the gym the is positive and upbeat and motivates people to do their best. Does what you say or do in the gym create a positive atmosphere? We are all here to give it our all everyday and we should support each other is this endeavor. We work out harder then any other gym in the area, and we can all use each others help. Why do you come to the gym? What are you goals?

WOD: 4 rounds

  • 500m row
  • 3 min rest

Accomplish Something Today

Everyone loves the feeling of completing something. Little things like organizing a room; money things, like paying off the credit card, & big things; like getting your degree. That feeling of satisfaction, knowing that you worked hard and finished is a great feeling. Our workouts create that same experience everyday for all our members. Each workout is a personal battle. For 10-15 min you come in learn a new skill, sweat, finish and feel like you have truly accomplished something. Because you did! You never will get bored with the same old routine, and you’ll develop an athleticism that you never thought was possible. If you reading this thinking, “This is only for the hard-core athlete”, you’re wrong. Everyday people come in and do extraordinary tasks and impress themselves and everyone around them, inspiring others to push past their predetermined limits. Workouts are appropriate for any level of fitness and expertise. And we want everyone to succeed. This week we are having our Open Gym Week, if you are ready to step outside your comfort zone, learn new things, push the limits of your fitness and hang out with a group that loves to see what they are capable of, come hang out with us! 3-2-1 GO!

WOD: 5 rounds

  • 10 Burpees
  • 100m Run
  • 10 Clapping Push Ups
  • 100m Run
  • 10 Tuck Jumps
  • 100m Run
    • Level III – Rx
    • Level II – Knee Clapping Push Ups
    • Level I – Knee Push Ups

Turn “I can’t” into “I will”

What is it that keeps you from completing a work out faster. Is it your body or your mind? When you working out are you telling your muscles and lungs that you are tired? Can you actually make it so that you think yourself to a personal record? I’m sure many of you in the workout have wanted to give up and pushed through and found out in the end that you could lift more and do it faster then you thought entering the work out. Confidence plays a huge role in whether or not you will complete the workout and be satisfied with it. So when you are in the middle of the workout, try to shut out the little voice inside telling you to stop and listen to your CrossFit friends willing you to the end and convince yourself that you can get that next rep or run that next step! Turn “I can’t” into “I will”!! What are your thoughts?

WOD: 3 rounds – 1 min each movement – 1 min rest between rounds

  • Rower (cal)
  • Bow jumps 20″
  • Double Unders
  • Burpees
  • Suicide Runs
    • Level III – Rx
    • Level II – Single Unders ÷ 3
    • Level I – Single Unders ÷ 2

Don’t Forget!

Open Gym Next Week 4/19-4/24