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

Need a Gift Idea?

Give the Gift of Fitness this Holiday Season with a FOCF Gift Certificate


Do you have a spouse, significant other, family member, neighbor or friend that you think would benefit from CrossFit? Give a gift that can change someone’s life. Give somebody the gift of health through fitness. Daily physical activity reduces stress and can help you sleep better. Fitness has been linked to reducing the risk of many diseases and to warding off depression. Researcher has also shown  that strength training can help prevent osteoporosis. Not to mention that exercise also improves self-esteem, increases stamina and improves your body composition….It makes you look better naked!

When you purchase a FOCF Gift Certificate you’ll receive a neatly designed certificate ready to hand over to get your buddy started with a proven fitness program. FallOut CrossFit Gift Certificates are available at the gym or through our online store for $135. The recipient will receive a one month membership of 2 times a week of CrossFit team training, a private skill session (to get their baseline time est.), access to events & will become a member of the FOCF family!
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WOD: Mobility Monday

WU: Deadlift mobility prep & hollow rocks

WOD: 21-15-9

  • Deadlifts
  • Lateral Jumps over bar
  • Pushups
  • 3 min rest and repeat
    • Level III: 225/135
    • Level II: 185/95
    • Level I: <135/75

We aren’t your normal gym!

“In the quest for elite fitness, consistency always wins out over intensity.” I came across this at the CrossFit LA website, and this is told to every new member that joins their school of fitness. In CrossFit we always preach intensity. “You can only have full Intensity with full range of motion!”, “3-2-1 GO!!!!”, and we are always yelling at each other to finish the workout. Because it is intensity that drives results, and improves your ability to live. But this doesn’t mean anything if you don’t show up! Because in my experience, it is consistency that matters. This doesn’t mean come here everyday. It means make a concerted effort to come on a regular basis while allowing for rest, while also living a CrossFit lifestyle outside the gym. Consistency creates habits, and habits change lives. If you make consistently poor choices, your life will reflect it,  as so it will when you choose wisely.We are a community here at FallOut CrossFit, and we must hold each other accountable for our fitness goals as a group. We are all here to excel and we will work towards excellence together. I sent out a lot of emails yesterday wondering where some of you are, and I hope to see you back again soon! Congratulations to Tim for getting 120 kipping pull-ups yesterday! All of those jumping pull-ups finally paying off, and some outside studying on CrossFit.com yourself. Nice Work!

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristole

WOD:

Level III/II Level I
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Run 400 meters
Run 200 meters backwards
Run 400 meters
Run 200 meters backwards

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HSPU and Pullups

Tardy posts!!

Sorry for the late posts guys. I’ve been busy trying to get setup for the FGB this weekend!!! Be sure to let everyone know that you can, we will have someone coming hopefully providing some tunes for the event, everyone be ready to put up some big numbers. Here are the WODs for Monday and Tuesday.

Congrats to Michelle for getting your FIRST Kipping Pullups (& linking a few of them together too!!)

Tuesday’s WOD: Overhead Squats & Pull Ups

Level III Level II Level I
 95/65 OHS x 21

42 Pullups

OHS x 15

30 Pullups

OHS x 9

18 Pullups

 65/40 OHS x 21

42 Pullups

OHS x 15

30 Pullups

OHS x 9

18 Pullups

25/18 OHS x 2142 Pullups

OHS x 15

30 Pullups

OHS x 9

18 Pullups

Monday’s WOD: HandStand Push Ups & Pull Ups

Level III Level II
30 HSPU

10 Pullups

20 HSPU

20 Pullups

10 HSPU

30 Pullups

30 HSPU (box)

10 Jumping Pullups

20 HSPU (box)

20 Jumping Pullups

10 HSPU (box)

30 Jumping Pullups


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