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

For the soldiers at Fort Hood

Tomorrow the CrossFit community is doing a workout dedicated the men and women wounded in the shootings at Fort Hood. Four members of the Lumberjack CrossFit affiliate were killed in the tragedy.  We will be doing this work out on Thursday next week. I don’t normally tell you what and when you are going to be doing a workout. But I think this one is special. I want everyone to find a way to make it to the gym on thursday to do this workout if at all possible. And if you’re so inclined to help the cause, please register and make a donation (www.cflumberjack.org).

This is a very big workout! And it will be hard, we will scale it to your ability. Please come and help show support even if it’s just simply doing the workout because you can.

The workout is as follows:

Lumberjack 20:

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24″) /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

Todays WOD: Max effort DL 3-3-3-3-3

Fight Gone Bad IV 2009 @ FallOut CrossFit

FallOut CrossFit Thanks Everyone involved in helping support this event!!!

We unfortunately didn’t have a big turn out for this event 🙁 But for those who did come I want to again express how much this means to me and those that this money will help. We didn’t reach our goal this year, which means next year we will have make up for it by setting a high goal and meeting it this time. We has CrossFitters set goals for our selves everyday. We try to beat these goal and when we don’t we try harder the next time and this is what we as a community will do next time. I need everyone to today already be thinking about how we can make this next time even better!

We Raised – $1735

CrossFit as a Group raised more than $1 million – Exceeding FGB IV Goal of $1 million

This money will go directly to the Wounded Warrior Project and Athletes for a Cure

To help wounded soldiers and their families as well as help to find a cure to prostate cancer.

WOD:

3 rounds – 1 minute at each station continuous clock

1 min rest in between rounds

Total time working out = 15 minutes

1 Point per rep/cal – Total score = total reps for all 3 rounds

Wall Balls 20/14lbs 10/8ft target

SDHP 75/55

Box Jumps 20″

Push Press 75/55

Rowing – calories

Level II – 45lbs

Level 1 – 18lbs

Click below to check out Photos from the event!

Fight Gone Bad 2009
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