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


When and where do you find it? I venture to say it’s not in the middle of the day while you are trying to balance everything that live throws at you. So if not then, when? Generally it’s when you least expect it. I once read that the best time to get ideas out is first thing in the morning. Leave a note pad by your bed and jot down the ideas no matter oh ridiculous they sound as soon as you wake up. Some ideas may come when you are able to have time for your self. So be sure to make that time available. An early Sunday morning cup of coffee and the newspaper may be just the trick to spark some inspiration. What do you do when you need a breakthrough?

WOD: Wednesday


3 minute jump rope
3 rounds 10 push ups/10 squats

WOD: “Amber”

  • 800x run
    • 3 rounds
      • 62 air squats
      • 31 kettle bell swings
      • 11 burpees
  • 800m run
  • Level III: 53/35
  • Level II: 35/20
  • Level I: 20/12.5

Do it…

When is the last time you did something that truly scared you? Now I don’t just mean something that startled you or that frightened you, but something that deep down in side you didn’t want to do because you didn’t think you could do it or that it might be dangerous or embarrassing. It could be going to your first CrossFit class, or be as simple as starting up a conversation with a complete stranger. Regardless of what it is exactly do something once a day that scares you and you will grow in your experiences. Like Nike says, “Just Do It!”


WOD: FGB Fridays

  • Partner AMRAP 20 min
  • One person rest while the other works – 1 round = when both complete cycle
    • 10 Wallballs
    • 10 SDHP
    • 10 Box Jumps
    • 10 Push Press
    • 100m row

This is the last week of FGB Fridays: Next week is the REAL DEAL. Please make sure that you get your donations in by 9/25/10.

You will NOT be able to participate in the event without $150 dollars raised in donations

Where did that come from!?

Here at FOCF we see amazing people doing amazing things on a daily basis. But every once in a while we see people do things that make amaze you and come from way out in left field. Take this morning for example, Michele asked me how many sit ups I thought they would be able to do in the 3 minutes. I want say what I guess but lets just say I was way off as she did 91 situps in 3 minutes!! I kept waiting for her to want to rest but she just kept going at the same pace unstopped and seemingly on a mission to do some situps. Every now again we as athletes get into a “zone” where you can’t go wrong and you wont be stopped. This doesn’t mean that it’s easy, but that your engine is running smoothly on all cylinders. And when it happens it inspiring. Check out this kid here in the video below. He is normally a 5K runner and never had competed in a 10K event and lets just say he does well for himself. Needless to say check out the POSE running too! What do you think?


WOD: Snatch Balance 5-5-5-5-5

  • 3 minutes Max situps
    • 3 min rest
  • 3 minutes Max Burpees


The great thing about this type of working out is that it is scalable to any level of fitness, from the most elite to the person picking up a weight for the first time. And that for each of those people it is just as grueling as it is for the other. When you come to FallOut CrossFit you work as hard as you are capable and try to build on that everytime you come in. You have the power to change your life dramatically for the better and we would love to help you. CrossFit is for everyone, check out this amazing story from Malinda of CrossFit Durham in NC and her blog Bull City CrossFitters. She has lost 100lbs CrossFitting. Best quote in the post, “P.S.S.S. About a year and a half people. No quick fixes.”

WOD: 5 rounds

  • 10 KB swings
  • 10 knees to elbows
  • 4 thrusters
    • Level III 53/35 & 135/95
    • Level II 35/20 & 95/65
    • Level I <20/12.5 & 45/35