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

Spiderman, Spiderman

M-Wod is Back for those of you that were missing it. Remember Mobility isn’t a warm up it another component to become an elite athlete. Adding it into your daily routine at home can do wonders to your ability to perform tasks with increased range of motion in the gym. And as well decrease your risk for injury and improve your Spidy Senses. Today we are introducing a new movement that most people may not of been aware of. If you didn’t make it into the gym for the WOD be sure the next time you are in to ask a fellow gym member how they climb walls! Watch Kelly “K-will-never-tap-out-in-a-man-hug-battle-first” Starrett in his MWOD episode 272 has he explains some ways to attack hamstring stiffness.


WOD: Monday

  • 5 rounds for time
  • 10 wall climbs (modified if needed) III: rx II: 5 I: 5 modified
  • 10 toes to bar III: T2B II: K2E I: K2C
  • 20 box jumps III: 24/22 II: 22/20 I: 20 step ups

Foam Rolling for Dummies

Self-myofacial Release (SMR), self massaging for those wondering. So why use a foam roller vs going and getting a real massage by a licensed massage therapist? Because it’s cheaper, SMR is also called the poor man’s massage. But don’t confuse that with useless massage. Foam rolling is a great way to return the muscle back it’s healthy state so that it can fire more efficiently. Check out the “Essential Guide To Foam Rolling”.

Here are some benefits to foam rolling:

  • Address Muscle Imbalances
  • Increase Joint Range of Motion
  • Decrease Muscle Soreness While Increasing Joint ROM
  • Increased Nueromusclar Efficiency
  • Maintain Normal Muscle Length

=>Guide To Foam Rolling (pdf) <=


WOD: Monday

  • 10 Rounds for time of: (15 min cap)
    • 4 Push Jerk
    • 8 Kettlebell Swings
    • 12 double-unders
  • III: 135/95, 70/53
  • II: 115/75, 53/35, 3x SU
  • I: 95/55, 35/20, 2 x SU



Ten rounds, each for time of:
Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

  • III: 115/85
  • II: 95/65 & bands
  • I: 75/45 & bands

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Mobility Monday’s –

Here’s your dose of mobility. This episode KStar talks about taking care of the connective tissue at the insertion point of the knee and ankle. Don’t be nice to your mobility friend because they shouldn’t be nice to you. Unglue yourself today and relieve some joint pain in the process!



CrossFit isn’t just a way to workout it’s a way to live. With living comes learning. We do some basic movements, deadlift, clean and jerk, pullups, etc,  here in the gym, but we are also always trying to incorporate new movements that you may of never heard of before. CrossFit is a journey that will take you to the best shape you’ve ever been in. Keep an open mind and be consistent and you’ll always learn something new here.

WU: mobility wod 30 skin the cats, or modification.




Dips & Windmills

III: 35/20 ring dips II: bands 20/12.5 I: box/bands 12.5/7.5

CrossFit + Chiro = Wellness!

Go See Darryl Coulombe, D.C. at:

Advanced Family Chiropractic
1400 W Gage Blvd Ste B
Kennewick 99336

What he will offer to anyone receives the FOCF Chronicle:

  1. Complementary consultation and examination
  2. Any required X-rays at no charge
  3. Report of findings: including current state of spinal health and an education on the importance of maintaining a healthy spine.

Need a Gift Idea?

Give the Gift of Fitness this Holiday Season with a FOCF Gift Certificate

Do you have a spouse, significant other, family member, neighbor or friend that you think would benefit from CrossFit? Give a gift that can change someone’s life. Give somebody the gift of health through fitness. Daily physical activity reduces stress and can help you sleep better. Fitness has been linked to reducing the risk of many diseases and to warding off depression. Researcher has also shown  that strength training can help prevent osteoporosis. Not to mention that exercise also improves self-esteem, increases stamina and improves your body composition….It makes you look better naked!

When you purchase a FOCF Gift Certificate you’ll receive a neatly designed certificate ready to hand over to get your buddy started with a proven fitness program. FallOut CrossFit Gift Certificates are available at the gym or through our online store for $135. The recipient will receive a one month membership of 2 times a week of CrossFit team training, a private skill session (to get their baseline time est.), access to events & will become a member of the FOCF family!

WOD: Mobility Monday

WU: Deadlift mobility prep & hollow rocks

WOD: 21-15-9

  • Deadlifts
  • Lateral Jumps over bar
  • Pushups
  • 3 min rest and repeat
    • Level III: 225/135
    • Level II: 185/95
    • Level I: <135/75