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

New Member!

Congrats to Caleb and Michelle Engler and their new baby boy. 

Gabriel was born at 4:57. 7lbs 11oz.

WOD: Tuesday

3 x 500m row for time (full recovery btwn rounds)

  • “Annie”
  • 50,40,30,20,10
  • Double Unders & Situps

WOD: 6/28/11

I CrossFit…

Why do you CrossFit? A lot of us do it for a lot of different reasons. Some because we want to look good, some to stay healthy, some to get healthy, and some just like the pain. But no matter your reason…you are doing it. And that says more about someone than anything. To come in every week for your workouts and to dedicate yourself to becoming better is something to be proud of! So….Why do you CrossFit at FOCF?




WOD: Tuesday

Warm up:

  • 4 rounds
  • 10  Wall balls
  • 10  jumping squats


  • 2 km Row (1st) then
    • 50 Burpees
    • 100 Lateral Jumps (over 2 x 45# plates for men/1 x 45# plate for women)

For Time. Complete the last two tasks in any order, breaking up the the reps as you like.

Hip Mobility

So as some of you may know I’m not a big supporter of stretching. This means that I don’t like what most people do for stretching. We have all see it, the especially what people do before a big 5k fun run. The static stretching that most people associate with stretching. As I am getting older I find it more and more important to do the correct type of stretching that helps increase range of motion through out a joint to maintain maximum power output during the workout. CrossFit makes your hips stronger. Your hips have an enormous ability to move large loads over quickly over large distances. How many muscles are your hips made up of? Wiki muscles of the hip and you’ll find that there are 17 muscles of the hip. So do you need to know what all of these are, piriformis, obturator, gluteus, gamillus, blah blah blah. No you need to know when you have poor squat form and what to do about it to increase range of motion. Stretching an individual muscle group to try and make the muscle more capable of preforming the movement is unrealistic. There is more going on then just a tight muscle that is preventing the movement. This type of thinking fails to take into account everything that may or may not be limiting your movements, like skin, fascia, the joint capsule, surrounding musculature, etc. See video below on helping to increase hip mobility in the squat. Good for; front squat, overhead squat, back squat, air squat, wall ball, kettlebell etc. You get the idea. For more great mobility exercises check out Kelly Starrett’s Blog at http://mobilitywod.blogspot.com/.


WOD: Thursday

  • 1000m row
    • 2 rounds of
      • 10 Overhead Squats
      • 10 Burpees
  • 800m run
    • Level III: 95/75
    • Level II: 75/45
    • Level I: < 45/35