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

November 17, 2011

“Graceful Cindy”

 

In 20 minutes, complete “GRACE”

30 Clean and Jerks

 

With remaining time, complete AMRAP of “Cindy”

5 Pull Ups

10 Push Ups

15 Squats

 

Fight Gone Bad Final Results

So again huge props to everyone that contributed and fund-raised for this event. The final results were published a few days ago. There were over 6500 participants and over 600 affiliate registered for the event! With everything tallied lil’ ol’ FallOut CrossFit of Richland, Wa fell with in the Top 100!! We were 99th of all the affiliates world wide. Great work and it will be put to good use. You have definitely helped some people in need with this! Can’t wait until next year. And for some motivation for next year we were less then $50 away from bringing home the trophy for the northwest region (gym w/ less then 25 participants)! The winners Kitsap CrossFit, CONGRATS! For gyms with >25 participants the northwest regional winner was CrossFit Fort Vancouver, with$6340! The top team raised over $48K, WOW! Grand total for CrossFit world wide……$1,525,934! Until next year guys….THANK YOU!

WOD: Tuesday

WU: 3x400m (jog out : sprint in)

Clean form work pvc

WOD:  3 rounds

  • 15 Hang power cleans
  • 15 Burpees
  • III: 135/95
  • II: 115/75
  • I: < 95/65

Fight Gone Bad

It’s another week of preparation for Fight Gone Bad – September 26th @ 10am. While this is all fun and games there is a seriousness has to why we do this and that it to raise awareness and support for our soldiers and people who battle cancer. These are our friends and family, our neighbors and complete strangers. But for 17 minutes we can only pretend to experience the pain that they live with everyday. While we get to stop after 17 minutes, the soldiers, people battling cancer and those that have lost loved ones do not. Please if you can spare anything, $5 dollars even, it all adds up. Skip the morning coffee for one day and donate a caffeine withdrawal headache and $5 dollars 🙂 Thank you!

WOD: Friday “Fight Gone Bad”

Test your FGB training so far as we did the same workout we will be doing on September 25th. We set our goal only to beat it in two weeks! Nice work everyone that came today.

3 rounds – 1 min each station

  • Wall Balls
  • SDHP
  • Box Jumps
  • Push Press
  • Rowing (cal)
  • rest
    • Class A: 75# 20lb WB 20″box jumps
    • Class B: 15# 14lb WB 20″box jumps
    • Class C: 35# 10lb WB 20″step ups
    • Class D: 18# 6lb WB 20″step ups

Welcome to new members!

  • Johnny
  • Lindsey (welcome again!)
  • Amy
  • Becca
  • Larissa
  • Josiah

Welcome to the FOCF Family!

Who has used their “Private Skills Sessions”?

Email Ben.Larkin@falloutcrossfit.com for more info!