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

Focus on Your Fitness Goals

Don’t focus on the pounds or the inches. I know it’s hard to do, not all of us workout so that we can deadlift 2 times our body weight, but you should. Focus more on your performance goals and your fitness. We live in a world that offers the quick fix to the lowest bidder. Buy 2 get 3 free and so on. But if you want it bad enough you’ll stick with it and you’ll be happy at the gains that you have made thus far, if you give only 50% effort then you’ll get 50% results. Nothing is handed to anyone, you must be willing to go out and get it, put it out there and be prepared for the bad with the good. It’s cliche as it gets but it’s true. This coach from SeaCity CrossFit lays it out for his members listen to what he is saying and if this applies to you, then take it to heart, re-commit and let focus on the improvements even as small as they may seem. You’re going to be here for a while get comfortable and let see what you can do a year or two or three from now!


WOD: Wednesday

  • 5 Rounds for time:
  • 400m Run
  • 5 Back Squats
    • Level III: 205/155
    • Level II: 175/125
    • Level I: <135/85

WOD: Thursday

  • 12 min AMRAP of:
  • 5 Pull-ups
  • 10 Single-Arm Russian Kettlebell Swings
  • 15 Goblet Squats
    • Level III: 53/35
    • Level II: 35/20
    • Level I: 20/12.5
  • Post – 4 x 250 Row (rest 2 min)

Preparing for “WHEN” not “If”

Alot of times people don’t have a goal that they are pursuing. Left to wander aimlessly thru life hoping to stumble across something that excites them or gives them an opportunity to excel. The most successful people in the world have all said the same thing, they had a “goal”. They had an unwavering fire inside to someday meet that goal, as outlandish as it may of been at the time it was there, on paper. Step 1 – Today write down what you want to do and stick it on your fridge. Read it everyday out loud and commit to it. You need to prepare mentally for “WHEN” you will reach your goal not “If”. Tell a friend, a family member or who ever that you have this goal and make it public that you are going to do it. So, that you have someone to call you out if you start to waiver. This needs to be someone that is close enough to you that wont be afraid to hurt your feelings when they call you out. Do you have someone in your life that will be completely honest with you? Check out this new blog, by Kenny Eller, Me vs MJ, and the article “Who Calls You Out?”. Who one day will play MJ in a game of bball. He’s got alot of practicing to do. His brother calls him out, who calls you out?

WOD: Wednesday


10 Min – 2 Min at each Station

  • Pull Ups
  • Squats
  • Push Ups
  • Sit Ups
  • Pass Throughs


3 Rounds

  • 7 Dead Lifts 275# M/185# W
  • 14 Toes-to-Bar
  • 21 Double Unders
  • III: 275/185
  • II: 185/115, KTE, 3xSU
  • I: <135/85, KTC, 2xSU