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

Introducing the MOBILITY class, and more!

MOBILITY CLASS

Please help us welcome Jason Gardner, physical therapist, to the FOCF crew! Jason will specifically be focusing on mobility and its impact on performance. Optimize your workouts by reducing pain, increase range of motion, and prevent injuries. Jason will spend every Tuesday evening at 7:30 pm targeting areas specific to be problematic for athletes. If you’re looking to optimize athletic performance, then you need to check this class out!

OPEN GYM and SCHEDULING

NEW addition! We have added Open Gym to the schedule on Fridays from 4:00-5:30 pm. The purpose of Open Gym is for the times when you cannot make your typically scheduled class time. Open Gym provides you the venue to complete your WOD and not miss out! You are still encouraged to attend scheduled classes and sessions for the bulk of your training to keep the cohesion within our CrossFit community. FallOut CrossFit athletes must be proficient in the 9 foundational movements, including: squat, front squat, overhead squat, deadlift, sumo-deadlift high pull, shoulder press, push press, and push jerk in order to participate in Open Gym.

Open Gym  is available on Tuesdays/Thursdays/Fridays from 4:00-5:30 pm. Please remember, our Kid and Teen athletes utilize the gym from 4-5:30 pm on Mondays and Wednesdays and reserve all priority. We have an amazing group of student athletes and we want to give them the best possible opportunity to improve their athletic abilities.

As a result of the addition of Open Gym on Friday evenings, the 7:30 pm class on Fridays is being removed from the schedule. Let’s face it, very rarely are individuals wanting to spend late Friday night in the gym. It’s true.

MID MORNING WODing TO RETURN

Coach Lara is back in action! If you haven’t met coach Lara since she’s been on maternity leave, you are in for a treat! With humor that compares to no other, Lara has an extensive background in CrossFit and will encourage you to new limits! Look for the announcement soon!

 

Open Gym – Now Offered at FOCF

Now being offered at FallOut CrossFit – Open Gym

Mondays and Thursdays from 4:00 – 5:30 pm

 

 

For the times when you cannot make your typically scheduled class time, Open Gym provides you the venue to complete your WOD and not miss out! You are still encouraged to attend scheduled classes and sessions for the bulk of your training to keep the cohesion within our CrossFit community. FallOut CrossFit athletes must be proficient in the 9 foundational movements, including: squat, front squat, overhead squat, deadlift, sumo-deadlift high pull, shoulder press, push press, and push jerk in order to participate in Open Gym. Your participation in Open Gym will count towards your days per week membership. A WOD will be posted, including a warm-up, skill/strength component, and workout. Supervision is provided on premise. Please note, equipment priority will always be given to athletes that are attending a scheduled class session – CrossFit Teens/Kids – will be conducting class on Mondays and Thursdays during this time. Keeping working hard, FOCF athletes!

 

 

The Show Up Muscle

People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.
– Zig Ziglar

We work people out to the edge of complete exhaustion here at FallOut CrossFit. We will make you work every muscle from the top of your head to the souls of your feet. Yesterday I talked about developing that base to build from when starting CrossFit. A part of this base is developing your “Show Up” muscle. You think the workouts are hard here, the hardest part is really getting here when you just had a bad day. When every other part of you is telling you not to go, that the couch and the newest episode of you favorite series is calling your name, do you make it in? This person may not be feeling 100%, have a lot of other things going on in their lives, stress at work, kids, family, assignments, no time, no money. Any of these something you have said? All of these excuse while they may be valid get in the way of results. We are a results driven gym and want to see everyone that walks in the doors leave better then when you walked in. People who get results are the people who flex their “Show Up” muscle! How flexed is yours?!

WOD: 5 rounds

  • 5 Deadlifts
  • 15 Push Ups
  • 20 Box Jumps
    • Level III: 275/185
    • Level II: 185/135 Knee PUs/Step Ups
    • Level I: 95/65 Knee PUs/Step Ups

Open Gym Week is HERE!

Awesome work everyone! We had a great turn out yesterday night and I had a ton of fun watching everyone give it there all. Alot of people ask, “How can I get a workout from 20 min?” Does anyone have an answer to that? How is everyone feeling today? It’s in the intensity. This is the great thing about CrossFit, that you ultimately decide how hard the workout is going to be, by how hard you can physically and mentally push yourself. This is a different kind of beast then what most people consider as a workout. The normal workout these days is 30 min of moderate to easy cardio combined with 2-3 days per week of weight training. Here you get all that work jammed into a super intense 20 min headspinning workout that leaves you at the end going, “WHAT WAS THAT!” But for new people I really do recommend that you ease yourself into CrossFit. Giving yourself a good base and allowing your muscles and connective tissue to get used to the new regimen. This base of CrossFit knowledge and body movements with full range of motion will help you to be more prepared for increased intensity and ultimately give you better results. Great work everyone today, look forward to seeing more new faces as the week progresses.

WOD: 4 rounds

  • 400m run
  • 40 Wallballs
    • Level III: 20/14
    • Level II: 14/10
    • Level I: 20 WallBalls (choose weight)

OPEN HOUSE/GYM!

Open Gym 1/25/10 – 1/29/10

Been thinking about trying us out? Heard from your friend about us? Here is your chance!!

To help kick off our next event we will also be offering open gym to anyone who wants to taste what a real workout is all about. No sales pitch, no pressure, just hard work! Come to our Tabata This event on January 25th, cost $25 and experience FallOut CrossFit free for the rest of the week. Can’t make it to the event, no worries, come the rest of the week anyways. This is a great opportunity to see what it is like here, meet our coaches, and start to the year right!