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

FGB 500 Fights

fgb motivation video
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Do you have your meal ticket for FGB 5? Make sure you have $150 in donation raised in order to participate. It’s just take a little bit of your time to raise this amount and it goes to help some great causes!

WOD: Wednesday

WU: 50 Russian twists choose appropriate weight

WOD:

  • 5 rounds for time:
  • 5 Deadlifts
  • 10 Pull Ups
    • III: 275/185
    • II: 185/135
    • I: <115/75

Do it…

When is the last time you did something that truly scared you? Now I don’t just mean something that startled you or that frightened you, but something that deep down in side you didn’t want to do because you didn’t think you could do it or that it might be dangerous or embarrassing. It could be going to your first CrossFit class, or be as simple as starting up a conversation with a complete stranger. Regardless of what it is exactly do something once a day that scares you and you will grow in your experiences. Like Nike says, “Just Do It!”

[youtube=http://www.youtube.com/watch?v=1PNpIxqqMtQ]

WOD: FGB Fridays

  • Partner AMRAP 20 min
  • One person rest while the other works – 1 round = when both complete cycle
    • 10 Wallballs
    • 10 SDHP
    • 10 Box Jumps
    • 10 Push Press
    • 100m row

This is the last week of FGB Fridays: Next week is the REAL DEAL. Please make sure that you get your donations in by 9/25/10.

You will NOT be able to participate in the event without $150 dollars raised in donations

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!

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