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

How much do you work out?!?!

This question goes both ways for the CrossFitter. We look at the individual that tells you about your their 2 & 1/2 hour workout with amazement and them the same reaction as we tell them ours was just 8 minutes. So this brings me to blog entry by Seth Godin, “Hard Work vs Long Work“. Hard work is, well, hard and people tend to shy away from it. How many times have you been telling a friend or family member about CrossFit and they ask, “why do you do that to yourself”. Because Hard Work pays off, while those doing Long Work tend to do so because the can’t fail. All you have to do is show up. It’s a lot easier to go and spend an hour on the elliptical and say you went to the gym, then come here and train. You can come in and fail your lifts, not get full range of motion, or maybe just have a bad day. You’re not guaranteed to have a PR day everyday when you come in to train but in the long run “no matter how much long work you do, you won’t produce the benefits of hard work unless you are willing to leap.”

WOD: Tuesday

  • 4 Rounds for time:
    • 10 Deadlifts
    • 400m Run
    • 40 Sit ups
  • III: 265/185
  • II: 225/135
  • I: 185/95

WOD: Wednesday

  • 4 Rounds:
  • 30 second AMRAP of plyo push-up (rest 30 seconds)
  • Jumping “Helen” (10 min cap)
  • 3 Rounds for time of:
    • 50 Double-Unders
    • 21 Kettlebell Swings
    • 12 Pull-ups
  • Post – 5 min of hanging L-Hold

So you aren’t a Pro, so what!

So none of us at FallOut CrossFit are professional athletes, yet! But we train like them! And why wouldn’t we? We all want to be the best that we can be or we wouldn’t be here. That’s the ultimate goal, to be our best. Our workouts are really the hardest workouts in town and it takes a special type of person to subject themselves to this hard work daily. Somebody who knows what it takes to get results. Results aren’t just handed to you in a pill or a protein shake they are earned through hard work, a lot of hard work, sweat, and sometimes tears. It is not a process that has a end in sight either, that light at the end of the tunnel always seems to be moving farther away. Not because we never reach our goals but because our goals should always be evolving just as we do. Lose 10lbs, now lose 20lbs, just want to be able to do 1 pullup, now 10! This is how we stay motivated and how we keep getting better. Don’t think that just because you aren’t a professional athlete that you don’t have to work just has hard, you should want to work harder!



WU: 1000m row


  • 21 Front Squats
    • 21 Pull Ups
  • 15 Front Squats
    • 15 Pull Ups
  • 9 Front Squats
    • 9 Pull Ups
  • Level III: BW/75%
  • Level II: 75%/50%
  • Level I: 50%/25%