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

Acid & Base Balance

Ladies [& Gents]: We Can Stop With the Calcium Chews, Already. A article from Mark’s Daily Apple highlights reasons why calcium is not the reason for increased osteoporosis in our older population. These reasons are from results in recently published articles found in the American Journal of Clinical Nutrition and British Journal of Nutrition. If you haven’t noticed all the calcium that people are taking isn’t doing a whole lot to build strong bones. Osteoporosis is not caused by just one thing but in fact their are a multitude of reasons. The two biggest reasons are more likely too much soda, and too little greens. But why does this causes a problem, check out the video below on acid/base balance. The skinny is if you want strong bones; eat your vegetables, exercise regularly, and get some sun (vitamin D) .


WOD: Saturday

  • 100 burpees for time + on the min every min 3 DL @ 80% 1RM

WOD: Monday

WU: 3 rounds

  • 10 lateral burpees
  • 10 squats

WOD: Med Ball work

  • Med Ball Press
  • Med Ball Push Press
  • Med Ball Thruster
  • 1 of MB Press, 1 MB Push Press, 1 MB Thruster, then 2 MB Press, 2 MB Push Press, etc, 3,4,5,6,7,8,9,10
    • Level III: 20/14
    • Level II: 14/10
    • Level I: 10/6

The Meatrix

If you have been coming to the gym the week and giving us a try you have most likely noticed that are workouts are fun, engaging, & hard! We have a great group of coaches that are here to teach you new movements and motivate through the grueling WODs, and a great group of members who give us their all everyday. But while we advocate healthy lifestyles through workouts we also focus on the diet side of the equation.

When you are at the grocery store shopping for refueling food after your crazy WOD you just completed, do you look at the prices of the free-range, grass fed meats, eggs (if they have any) with the regular lower priced foods. Have you ever wondered why it’s cheaper or why you should bother paying the higher price? You are what you eat! Imagine your body as a Ferrari, what type of fuel do you want in it, the discount brand, or the best fuel that will give you the performance you want. Check this out – www.themeatrix.com


 This movie clip is a goofy representation of the food industry but gets the point across. Browse around this website, there is some pretty interesting information. Also check out the “Eat Well Guide” to search for local farmers that support healthy ways. The quality of the feed that is given to the animals that we eat, directly influences our own health and well-being. Just because you can’t see the damage being done today doesn’t mean it’s not there. Spend a little bit more today in food costs and avoid costly health care problems in the future. That is true health care reform!

If you already get it – the video at the site above is a great reminder, if you don’t, consider making the regular investment in your health and well-being!


  • 10 Min Handstand Push Up
  • 5  Min Squats
  • 2 Min Pull Ups
  • 1 Min Push Ups
    • Level III: Rx
    • Level II: Press 95/65, band pull ups, knee push ups
    • Level I: Press 45/35, band pull ups, knee push ups