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

Gluten Free Marshmallows

At work there are always treats, and if you can imagine I don’t joy in on the Campfire fun! So most of the day at work you can find me munchin’ on some carrots, tomatoes, celery stick, eggs, hamburger, paleo stuff. And yes Gluten Free. One of my technicians who’s name I will leave anonymous was trying to be nice and found me some “Gluten Free” marshmallows, and you would of thought she had found gold. Sorry to burst your bubble but just because it says GF doesn’t mean it’s healthy. In fact the first three ingredients were; Corn syrup, sugar, glucose, and probably another kind of sugar. Caution needs to be used when shopping, don’t fall for the organic gluten free sugar. It’s still SUGAR!

WOD: Wednesday

JYD + (row 500m & run 400m for time)


Tabata Box Jumps & Tabata Thrusters
No break in between (20” box for everyone)

III: 95/65 II: 75/45 I: 55/35

WOD Thursday:

JYD + 5 min bottom of squat hold

WOD:3 rounds

  • 3 Rounds
    • 21 Box Jumps III:24/20 II: 20 I: 20 step ups ok
    • 15 KB Swings III: 53/35 II: 35/20 I: 20/12.5
    • 9 Sumo-deadlift High-pull III: 95/65 II: 75/55 I: 45/35

Gluten Free

If any of you made it out to the Hoover Ball BBQ on 4th of July Weekend then you had a chance to try some of the gluten free buns that weekend. I got those from a little bakery that is in Yakima, Jenny Mae’s Gluten Free Goodies. Again just because they are gluten free doesn’t mean that they are low carb. But for a treat to keep you motivated on your lifestyle change, she has the goodies. Now if you have ever had gluten free products before in the store they were most likely a close relative to cardboard. Not so with Jenny Mae, her baked goods stay moist and soft, a hard thing to accomplish when you remove gluten from the equation. Because gluten is what gives bread it’s elasticity and fluffy characteristics. Some of her baked goodies include: loaf of bread, pizza rounds, chocolate chip dough, blueberry muffins. All of her products are gluten, casein, & soy free! Located at 8308 Ahtanum Rd, Yakima Wa her bakery is open M-F 9-2:30pm, pick ups from 2:30-5pm. Call her for information (509)833-5096 or email at jennymaesgoodies@aol.com And she delivers to the Tri-cities!

WOD: Monday

  • 18-14-10 Pull Ups
  • 9-7-5 Squat Snatch
    • Level III: 135/95
    • Level II: 115/75
    • Level I: 65/45