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

Now I’ll Eat It

If you have been hiding under a rock lately and wasn’t aware, they( The Corn Refiners Association) are trying to change the name of HFCS to Corn Sugar. Consumption is at an all time low thankfully (there still is hope) and some credit can be given to Fast Food Nation & King Corn, movies that have helped bring to light the dangers of the food industry. The Corn Refiners Association says that HFCS has been given a bad name because it isn’t any higher in fructose then regular table sugar. While this may be true it still has a higher and is still highly processed. Some are concerned that corn sugar is also misleading because it gives the sense that it is natural. Regardless of what they call it, it will still hold true that you should avoid it. Just because they change the name wont make it any healthier. All sugars should be avoided. Check your food labels!

WOD: Tuesday

WU: Warm up in parking lot; high knees, burpees, lunges, shuffles

PVC Sumo Deadlift High Pull


3 Rounds

  • 5 Box Jumps
  • 10 Sumo Deadlift High Pulls
  • 20 Jumping Jacks
  • Level III: 95/75
  • Level II: 75/55
  • Level I: 45/35

FGB 5 September 25th

Every week we have been having a different FGB event to complete (minus the open gym week). This week is the same. Here is a video to help keep you motivated and your eye on the goal for this event. Raise $150 dollars, how you have to! Because we can help and we should help. Thanks again.

And if you haven’t registered by now, why not? This is must do thing if you are a member… click FGB5.org and get on board!


WOD: Friday (FBG-ish)

  • 25m sprints
  • Pullups
  • Deadlifts
  • KB Swings
  • Situps

The Truth

So you want to be successful? Everyone does, whether it’s at the job, at life, in the gym. We all want to be good at something. But what does it take to be GREAT at something. To be successful, to do more then you ever thought possible. It takes something that few really understand or have experienced. Many people, scratch that 99% of all people in the world give up when things get to hard (statistics are not real, but you get the idea). If you have come in to the gym and completed the workout you are among that 1% in the world that keeps pushing when life is too hard. This stuff doesn’t just translate into whether or not you can do a workout. This is real life stuff. I would go to war with any of my members because you learn how to push your limits and challenge yourself. This means that when life throws you a curve ball you smash it out of the ball park and then you sprint around the bases because you can. It’s that drive that make you successful, keep that and you can do anything.

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WOD: Wednesday

WU: 3 Rounds

  • 30 Double Unders
  • 20 Squats
  • 10 Ball Slams

WOD: 21-15-9 of:

  • Deadlift
  • Chest to Bar Pull ups
  • Level III: 225/165
  • Level II: 185/135 bands chest to bar
  • Level I: <135/95 bands chin to bar

This is My Type of Gym

Most people don’t know that CrossFit exists. But I think that if some people new about it they would wonder why they have spent so much time in those other gyms. This is why we have open gyms occasionaly, to share this with as many people as we can. But not everybody wants to do this. CrossFit takes a particular type of person. Someone with the drive to get better. A person who knows that it doesn’t take 1 day to get results, that it is the culmination of many months & years to succeed and that you are always striving to become even better. Every day you come to the gym you know that it is going to be hard but you welcome the challenge and are ready to learn new skills. CrossFit is not treadmills and elipticals, or cable machines and mirrors. It is barbells, pullups, burpees, sweat, loud grunts and good friends. There are no mirrors to stare at your physique. And there are no egos. We do this because we want to get better. CrossFit is dedication. Thanks to everyone that came out this week! Can’t wait to have you all back as members. Email us if you have any questions.

WOD: Friday

  • 800m run
    • 15-12-9-6-3-1 of:
    • KB swings & Box jumps
  • 800m run
    • Level III: 53/35, 24/22
    • Level II: 35/20, 22/20
    • Level I: 20/12.5, 20