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

Tri City Health and Fitness Expo

Today is day 2 at the health and fitness expo and it promises to be even better then day 1. Yesterday was great we met some new people interested in becoming as athletic as they can or get back to where they once were. Excited to get to see some new faces today as we start the last day of the expo. If this is your first time visiting our site take a look at yesterdays posting to see what CrossFit is all about and listen to Greg Glassman, founder of CrossFit as he explains CrossFit in the video below. Lots of different exhibit here at the expo, you get to see the vast array of health and fitness information out there and get to find something that works for you. Going to be a great day!

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WOD: Thursday

WU: 50 Burpees

WOD: 50 of EACH

  • Pull- ups *Strict
  • Push- ups *Games
  • Back Squats *Bodyweight
  • Deadlift *Bodyweight
  • Burpees

Level III: BW II: 75% I: 50%


What is CrossFit?

Welcome to FOCF!

I hope that some of you visiting today had a chance to meet me and the rest of the staff today at the Tri-Cities Health and Fitness Expo at the Convention Center today in Kennewick. For those of you that are just finding out what CrossFit is, Congratulations! You have been introduced to the BEST way to improve your fitness and become part of the fastest growing fitness community there is. A little history about CrossFit first, it was started by a man named Greg Glassman “Coach” and the idea is simple. CrossFit is Functional Fitness done at a High Intensity and Constantly Varied. These movements are scalable to all ability levels, and so is the intensity. The adaptations are the same for everyone. We want to elicit a physiological response that is going to give us the best outcome. We want to get you in the best shape of your life.  The CrossFit definition of fitness comes from three operational models: the balance in CrossFit’s 10 general physical skills (Cardio/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, & Balance), the hopper model of random physical challenges, and the balance of the three metabolic pathways (phosphagen, glycolytic, & oxadative). These ideas give way to an idea that fitness is “work capacity measured across broad time and modal domains”, and that indeed is fitness and is CrossFit. CrossFit is the application of the fundamentals of Newtonian mechanics to human movement, something else that is kind of unique for us. Power = Work/Time – How much can you do and how fast can you do it? This is CrossFit. It’s a quantifiable approach to a finally well-defined notion of what fitness is. But CrossFit is more than just a gym, we are a community of like minded people focused on becoming our best and we cheer for our friends who are also members here. If you miss your workouts from the week expect to get an email from our coaches and the other members who all want you to be here. Our members make our gym what it is today, a family!

FOCF Creed

  1. Do not think you can master CrossFit or achieve Elite Fitness in a day. It will take an entire lifetime to learn. JUST SHOW UP. Be consistent even when you don’t feel time is the key.

  2. Virtuosity is performing the common uncommonly well. Master your body and the mechanics of movement. Practice the fundamentals then add speed & intensity.

  3. I will promise to do my best. My best may vary from day to day, from hour to hour, from minute to minute but in that minute I will do the very best I can. I have integrity. Integrity is doing the right thing when no one else is looking.

  4. I will run. If I have to walk I will walk. If I am forced to crawl, I will crawl. And when I finish, I rest and live to face another day.

  5. I fear no man, but I fear the WOD. If I don’t fear the WOD it isn’t hard enough.

  6. I may puke, I may cry, but I will NEVER quit.

  7. I never cheat. Cheaters have no place in this gym. There is no honor in cheating. I count my reps and add more if there is any question in my mind. What joy can there be in a victory I did not earn.

  8. Be a human first and a CrossFitter second. Treat people like you wish to be treated. Be polite, cheer for everyone. Break down their bar not their morale. No gossiping, reduce the drama in life instead of adding to it.

  9. Check your ego at the door. Have the courage, humility & curiosity to ask questions and for help. Be willing to be a student and a coach. Be willing to listen and share with others and have respect for those who came before you.

  10. So…be afraid and face your fears! Be Inspired! Be Honest! Be Strong! Be Weak! Be Angry! Be Humble! Be Passionate! Be ALIVE! Be FOCF!


Tri-cities Health & Fitness Expo

Closed January 7th & 8th


Both AM & PM classes

Come and Visit our Booth at the Health and Fitness Expo

Let’s Make 2011 the Year for “BIG” Change at FOCF

Look for our ad in the Tri-City Herald in the Special Edition Expo Issue