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

CrossFit Journal

Thanks to everyone that made it to the Health and Fitness Expo to check us out and see what else the Tri-cities has to offer for health and fitness. If you haven’t heard of the CrossFit Journal be sure to check it out. A one year subscription gives you access to a full library of knowledge written by experienced coaches and members of the HQ staff for CrossFit. Do yourself a favor and sign up for the journal and start you learning at home also. Then come and apply/share your newly acquired knowledge with all of us! Visit the CrossFit Journal.


WOD: Monday



WOD: Score = #reps

  • 4 minutes to run 400 meters + complete as many clean & jerks possible
    • 1 minute rest
  • 4 minutes to run 400 meters + complete as many squat cleans possible
    • 1 minute rest
  • 4 minutes to run 400 meters + complete as many hang power cleans as possible
    • 1 minute rest
  • 4 minutes to run 400 meters + complete as many power cleans as possible
  • III: 135/95
  • II: 115/75
  • I:  < 95/45

Functional Fitness

Thank you Michele for sending this to me. You want to talk about functional fitness, this is it! Down and dirty style, designed by the British Special Forces. This 7 mile race is not your average trail run. It is a mix of woods/trail running, barbwire crawling, running through fire, seat of your pants 2 and 1/2 hour ride of your life. This race is October 9th, 2010 in Bear Valley, CA. If this peaks your interest early bird discount sign up is available. I hear Jo as a 15 passenger van that would make for a great ROAD TRIP! And what perfect way to train for it then coming to FallOut CrossFit! A portion of the entry fee is being donated to the Wounded Warrior Project, and charity that we will donate too in, our 2nd Annual, upcoming Fight Gone Bad V. For event detail visit Tuff Mudder.com trail map can be found by clicking here.

Today we Broadcast our 1st LIVE stream of our 5:30pm WOD! Let us know what you think!

WOD: 10 rounds

  • 3 Snatches (power/squat/split)
  • 15 Wall Balls
    • Level III: 135/95 & 20/14
    • Level II: 95/65 & 14/10
    • Level I: 45/35 & 10/6

Also Check Out Gail’s testimonial results by visiting her story on cholesterol!

What is Functional?!

If you consider yourself a CrossFitter hopefully you already know the answer to this question! Do we do sit ups or crunches? Have you ever done a bicep curl in the gym, or will we ever? Heck NO! So why is it that we do things this way? Because when you get up off the floor, do you just use your abs? When you pull the groceries out of the car or pick something heavy off the ground and put it in your car, do you only use your biceps? No the body just doesn’t move like this naturally. Your body acts as one synergistic unit, not as a bunch of individual components working separately. They work in a concerted function to complete the task. When you decide to get out of bed your brain activates every muscle in the kinetic chain,rectus femoris, illiopsoas, rectus abdominis, transverse abdominis, internal and external obliques, serratus, various muscles of your neck, etc.,  in order to get your self up and at ’em. Crunches isolate you upper abdominals and nothing else, this is why you never get rid of that little pooch!

We work out to improve your work capacity in life, not to give you 22″ guns. So the next time someone asks you why are you doing that? And your answer should be, “because it’s functional!”

WOD: 20 min AMRAP: 400m run & 12 push press

  • Level III – 95/65
  • Level II – 65/45
  • Level I – 45/35