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

December Athlete of the Month!

December Athlete of the Month



Rich Hafner


Hometown: Ludlow, Massachusetts

Age: 44

When did you first start training at FOCF?:  March 2012

Favorite WOD: Any WOD that involves carrying something. It’s so outside the realm of the regular gym experience, yet something we use in every day life.

Least Favorite WOD: WODs with double-unders. I just haven’t mastered them yet, but I’m getting better.

Tell us about you sports & fitness background: I played football back in high school, then I joined the Navy and was in pretty good shape. Between then and now I’ve had various bouts with fitness. Often getting bored with the gym and falling out of shape.

How did you first get exposed to CrossFit? Even though I work with Tim I first heard about CrossFit from someone else. He did the base-line a while back and told me about the whole CF philosophy. Suddenly I realized Tim was saying the same thing at work. In the back of my mind I knew I’d be joining and I eventually did.

Take us back to your first WOD… what was it, and how did it feel? I can’t remember my very first WOD. But a memorable moment close to the beginning was with Penny. It was a morning class and the warm-up said JYD. She said “Are you ready Junk Yard Dog?” I said “No”. I had no idea what she was talking about. Laura and her quickly instructed me. That was my introduction to the world of CF acronyms.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I’ve lost fat, gained muscle and clothes fit better.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Being sore in places I’ve never been sore before. CF makes you work muscles you didn’t even know you had.

Please share with us any favorite CrossFit / FOCF moments: Showing up on a Saturday, not really knowing too many people (since I’m a morning CrossFitter), thinking I should have stayed at home, getting partnered up anyways and having a great WOD. Everyone is really awesome at FOCF.

Any advice for people just getting started? 80% of success is showing up. Just get in the door, read the board and be prepared to suffer with your classmates. A bad day at FOCF is better than a good day on the couch.

What are your hobbies, interests and/or talents outside of CrossFit? International travel. I traveled while in the Navy and kept traveling afterwards. I also like movies and online PC gaming (first person shooters).

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