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

Sunrise Coffee Challenge at Local Starbuck


Special thanks to those who have come up with a great idea. Now we are waiting for the powers that be to make this a reality. Unless you have been under a rock lately you have most likely heard of the tragedy that has occurred in Japan – “Land of the Rising Sun”. We are currently working with Starbucks to help sponsors this effort. We are hoping to start this weekend but stay tuned for details. The thought is now that people, local businesses, FOCF members, anybody willing can purchase whole pots of coffee from Starbucks. This pot becomes a “free” community coffee, the coffee will be “free” for Starbucks customers with a donation to the Red Cross. The raised donations will go to Tsunami relief efforts in Japan. So far we have 2 local Starbucks interested, Gage & Keene and the Duportail stores. Throughout the morning, anyone, whether it’s an individual or business, is invited to keep purchasing pots to keep the free coffee and donations flowing!

Starbucks has been providing coffee to Japan for 15 years. In response to the fund raising efforts of the Red Cross, Starbucks has already donated $1.2 million dollars.

The “Sunrise challenge” for everyone is to wake up and look towards the “Land of the Rising Sun” to catch the sunrise with your family and reflect of our fortunes. Knowing that our view to the east is quite different than those effected by the earthquake head to one of the local participating Starbucks to donate via a donation box of some sorts or use Starbuck’s free wifi to donate or text their donation to the Red Cross.

Our workout for the day would be for those that can to meet at the base of Badger to hike the hill in time to watch the sunrise. Then meet at Starbucks for a good cup of coffee to enjoy each others company.

This may not happen this weekend but we hope that it will be possible. Other ways that you can help donate is by texting REDCROSS to 90999 to make a $10 donation to help those affected by the earthquake in Japan and tsunami throughout the Pacific.

WOD: Monday

JYD + 20 windmills each side


  • 10 to 1 Power Cleans and 200m run
    • III: 155/105
    • II: 135/95
    • I: <95/65

Turkey Trot Time

We will be participating in the 2010 Turkey Trot put on my the Benton Franklin chapter of the American Red Cross. The race will take place on Thanksgiving morning just down the road at Columbia Park. It would be really sweet to have a huge FOCF group to go to the race with!! Race starts at 8:45am. Register by clicking this link:

Register on-line for the 2010 Turkey Trot!

Cost: $15 if you register by 11/18

Race Packets can be picked up in advance at the Red Cross office in Kennewick on November 22, 23 & 24 from 8:30 a.m. to 7:00 p.m

WOD: Monday

WU: 800m run 25 squats 25 pushups

Hip mobility warmup


Back Squat

“Cindy” on the Run
10 rounds

  • 200m Sprint
    1 round of “Cindy” 5 Pull ups/10 push ups/15 squats

Picture Albumn: Containing Halloween WOD pics!