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

Goals, get some!

If you haven’t seen it yet, here is a great video to motivate you and inspire you to do something you don’t think you can right now. What ever it is, whether it’s loosing 120lbs, running a marathon or both. Set a goal and a time you want to complete it and let’s make it happen. Post your goals to the comments and share you thoughts. The FallOut CrossFit family can do anything we set our minds to as long as we stay determined and train smart.


WOD: Monday

WU: Can’t do DU, must attempt

  • 800x Run
  • 1x Jump Tuck/1x Double Under
  • 2x Jump Tucks/2x Double Under
  • 3… all the way to 10


5 rounds

  • 10 Pull Ups
  • 20 Push Ups
  • 30 Wall Ball
    • III: 20/14
    • II: 14/10 bands
    • I: 10/6 bands

“Just Show Up”

There is no secret to this program. It not some magical programming that I do that makes this work. The coaches here at FallOut CrossFit don’t have a formula to make the pounds melt away or muscle to pack on at will. It’s different that what most people do, that is true. What most people do at the gym is what is convenient and comfortable for them. The movements are easy and in one plane of motion. The running has been replaced with an elliptical so that it’s no low impact. And there are big rubber balls to balance on while doing your crunches. The one thing that is a must for this program to work, is “Just Show Up”. We can program all these work outs and they will all be intense. But, if no one is here to do them then it doesn’t matter. You have to work out if you want results. The key to success is consistency. That’s it, if there is a rule it is that you must show up weekly for your workouts. You must come in a learn how to do complicated lifts safely and effectively and then do them at light blazing speed to develop your peak elite fitness. Do this and you can’t fail the new gym cycle.

  1. Find a gym
  2. Think you will become CrossFit king in 2 days
  3. Become discourage when someone does more weight then you, stop coming in regularly
  4. Realize you like your couch more then your coach
  5. Ask if you can cancel your membership (no you can not)
  6. Come up with a list of excuses of why you don’t go to the gym
  7. Buy the Shake weight or similar product
  8. New years resolution all over again
  9. And Repeat!


WOD: Wednesday

WU: Bear Crawl length of gym + 5 burpees AMRAP 5 min

WOD: Couplet 10-9-8-7-6-5-4-3-2-1 of:

  • Deadlift
  • Push Ups

CrossFit is for EVERYONE

If you are still wondering if you can or should do this. Here is a little motivation for you! “A CrossFit Grandma” is a CrossFit Journal article that highlights a lady who was 69 years old at the time and was sad that she couldn’t pick up her 13 pound granddaughter, and her experience with CrossFit. Needless to say she was able to pick up her after starting CrossFit. If she can do it, you can do it! Still not convinced? This other CrossFit Journal article, “The Girls for Grandma” shows you how normal CrossFit workouts are generally scaled for people. Don’t feel left out guys, this isn’t just for grandmas, we can scale them for you too. The only catch to CrossFit is that you must be present to see results. It’s just like school, if you don’t show up and do the homework you are probably going to fail the test. If you don’t come into the gym for your workouts, you won’t see any results. You can will the pounds away or wish you had bigger muscles but I’m betting you don’t get far with that approach. Although it would be way easier if that was the case. There is no better place then your local gym here in Richland, FallOut CrossFit, to get the attention and motivation to get you to where you want to be. We have a great family here at the gym all focused on becoming more athletic and healthier and ready to support everyone who comes through these doors.


WOD: Tuesday


  • 2 min burpees
  • 1 min rest
  • 2 min squats
  • 1 min rest
  • 2 min sit ups

WOD: 15-12-9

  • OHS
  • Lateral Box Jumps
  • Push Ups
    • Level III: 95/65, 24/22
    • Level II: 65/45, 22/20, m-toes w-knees
    • Level I: <35/18, 20, knees

Murph Finals

Awesome turn out everyone! I’m sorry that we didn’t have Jenn her for the body fat test results, but I will look into this and see if we can get her back in here soon for them. Congratulations to the most improved winners for both male and female, Zach & Erica. Your dedication and hard work has really paid off and the proof is in the pudding (paleo type if you so prefer)! Jesse had the best time for those who did the baseline & Joey had the best time yesterday. We have a visitor in the gym this month, Amanda, who completed III in 44:07. Amazing work from all the ladies keep up all the hard work! You all will be doing level III WODs in time, 🙂 Thanks for making this the best gym in the Tri-cities. You guys are all inspirations to your family, friends, coach, and other members! Thanks for giving it your all everyday. Be ready for the next challenge coming up in September!

Your Gut

Turns out that if you eat crap you get crappy bacteria in your belly. Your gut is your first line of defense for your immune system. A recent study found that the gut bacteria of children in western society is drastically different lending them to a great risk of developing allergies and become obese. “The problem is we eat too much cheap, convenient food because it’s our lifestyle and that can contribute to allergies,” Marianne Grant, a registered dietitian and health educator at Texas A&M Health Science Center. While our bodies might not have changed and the foods we should eat hasn’t changed we can effect our gut flora and this makes a large difference in our health. “Our bodies are still stuck in hunter/gatherer day. We’re supposed to be eating more fruits and vegetables and we should be doing a lot of physical activity to compensate,” added Grant. “I tell people that if you want fried chicken now, you go to the drive-through and get it. If you wanted fried chicken then, you had to hunt, find the chicken, kill it, bring it back, pluck its feathers, clean out the innards and cook it. And if you wanted it fried, you had to have ground your own flour.” Mario Ciani, D.C, chair, natural science, Mercy College. If you go thru all that trouble for some fried chicken I’d say you earned it! Check out the article @ msn.com

WOD: Monday

  • 1000m row
    • 10 push ups
  • 750m row
    • 20 push ups
  • 500m row
    • 40 push ups
  • 250m row
    • 60 push ups
  • Level III: Rx
  • Level II: knee push ups
  • Level I: start @ 750m & knee push ups