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

Holiday Party 2012

FALLOUT CROSSFIT HOLIDAY PARTY 2012

You are invited!

 

 

Saturday, December 22nd  – 6:00 pm at FallOut CrossFit

 

Bring a side dish to share, and your

preferred beverage.

 

Please bring a wrapped gift—$10 limit—if you would like to participate in the gift exchange.

 

Be sure to vote for the traditional awards!

Create your free online surveys with SurveyMonkey, the world’s leading questionnaire tool.

 

All voting is anonymous!

 

RSVP to contact@falloutcrossfit.com so we can get a headcount for meat, thanks!

 

The Gift of Fitness, Holiday Hours, and a Time of Celebration

Give the Gift of Fitness

 

The holidays are officially upon us!!! Time to spread the Christmas cheer!!! What better gift can you give than improving the fitness and quality of life of those you care most about, including yourself? For the month of December, FallOut CrossFit is offering the following specials:

  • Buy one, get one extra classes – Purchase one drop in class at $20, get an additional one for free

(Only current FallOut CrossFit members qualify)

Put those extra classes on your Christmas list…give it to those that need gift ideas for you!

 

 

  • One month gift certificates – Save 20% by purchasing a one month membership for a two day per week membership or 25% off of a three day per week membership.

(Only non-members qualify, limit 1 month special per person)

 

Holiday Hours

 

FallOut CrossFit will be closed on December 23, 24, 26, and 31, 2011.

 

 

 

End of the Year Party

 

Mark your Calendars for Friday, December 30th at 6:00 pm!!! Time to celebrate with all our FallOut CrossFit friends at Ice Harbor (Grain Elevator) in Kennewick! Plan on good times, a gift exchange, and awards! More details to follow soon!

Happy Holidays

What an amazing group that showed up for the Holiday Party! For those who couldn’t make it, you were missed. There were great friends, good food (of the fried type), some laugh, some tears, an all around great time! Congratulations to everyone, and to those who went home with some pretty sweet awards & certificates! Thanks to all the coaches and the time and effort that they put in to make this the great gym in the Tri-cities! We have a great FallOut CrossFit family and it will continue to grow. Can’t wait to see what this year is going to bring to everyone in the form of increased work capacity! Below are some pictures from the event as well as a slide show of 2010!

Coaches AWARD Winners

  • Stacey Moody – Athlete of the Year
  • Dean Jackson – Show Up / Don’t Quit
  • Erica Clontz – Most Improved
  • Jesse Jensen – Most Dedicated
  • Jo Krone – Spirit of FallOut CrossFit
  • Kelly Reeves – Most Determined

Athlete Voted Awards

  • Best Attitude: Jo Krone
  • Best Teammate: Jesse Jensen
  • Best Burpee: Jesse Jensen
  • Best Pull-up: Joey Sanchez
  • Best Smile: Dana Larson
  • Best Spirit: Jo Krone
  • Best Form: Kelly Reeves
  • Most Intensity: Jesse Jensen
  • Sweatiest: Brooks Prather

[slideshow]

WOD: Monday

WU: 5min double unders and DL form work

Mobility WOD: http://www.youtube.com/watch?v=VQtwaPoK-UM

WOD:

Deadlift 5-5-5-5-5

Then..

12min amrap

  • 2xlength of gym bear crawl
  • Max effort pullups

Thank You!

Tomorrow is our holiday party and I can’t wait to see everyone out having a good time. I’ve been looking forward to this day since I posted it on the website. It’s great to see everyone come together and enjoy the evening . This gym was started with the hope of creating a community of people focused on improving their lives through fitness. I couldn’t be happier with what we have accomplished this last year. Last years holiday party wont hold a candle to this years. We are still growing and none of this is possible without all of our members. We do the coaching but you all do the really hard work. It’s a pleasure to get to workout next to all of you. Our members are our neighbors and friends and I just want to say thank you. Your continued support is what makes us what we are today. Looking forward to the awards/festivities tomorrow evening. See everyone at Jackson’s in Richland @ 6:30pm!

Let me know also if you think we should order these up for the gym.

They could be functional!

[youtube=http://www.youtube.com/watch?v=kUbbu9waw4Y]

WOD: Friday

WU: 3 rounds

  • 25 squats
  • Agility ladder run

WOD: 5 rounds (rest as needed btwn rounds)

  • Max Rep Backsquat
  • Max Rep 20” box jumps (until break rythme)
  • III: BW II: 75% I: 50%

 

YES vs No

Holiday Party is NOW at Jackson’s in Richland

They once made a movie about this I think. How many times do you say “YES”? And to what are you saying it. Do you say “Yes” to because you have to or because you want to? Do you say “Yes” to avoid disappointing someone? Do you say “Yes” even when you don’t mean it? Are the “yesses” running your life, or are you? “Yes” is a powerful word. Not said enough you limit possibilities for yourself, said to often and you lose control. “Yes” can be a great motivator and can get you into trouble if not careful. How often do you say “Yes” to things for, your family, your fitness, your health, eating clean, sleeping enough, reading, writing, etc? The things in life that better YOU versus things that take away from time for you. Sometimes “NO” is a good thing. When used correctly, especially when it comes to finding time for yourself. Learn to say “NO” to things that don’t give you time to enjoy the important things in life.

WOD: Tuesday

WU: 500m run & PVC work on movements

WOD:

  • 20 Thrusters
  • 20 Sumo-high pulls
  • 20 Push Jerks
  • 20 Overhead squats
  • 20 Front squats
    • Level III: 95/65
    • Level II: 65/45
    • Level I: 45/35