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

May 28, 2020 (Home Training)

WOD: AMRAP 15:00

400 m run (1:30-2:30 pace)

20 x single arm shoulder to overhead, 10 per side, does not need to be alternating (use dumbbell, kettle bell, water jug, etc)

10 x reverse lunges, alternating – weighted or unweighted (use same object from the shoulder to overhead)

CORE: 3 rounds,

30 seconds Russian twists

15 seconds rest

30 seconds hollow rocks

15 seconds rest

30 seconds superman hold

15 seconds rest

September 24, 2015



20 x G20 (ground to overhead)


15 x G20


10 x G20


5 x G2O




LEVEL 1 – MED BALL 20/14, 45/35, 65/45, 95/65, 115/85

LEVEL 2 – 65/45, 95/65, 115/85, 135/95, 155/105

LEVEL 3 – 95/65, 135/85, 155/105, 185/135, 225/155

Summertime Class

Tuesdays and Thursdays at 9:00 am

June 19th – August 17th

Please sign in prior to class!


Summertime is here, lots of fun in the sun, but be sure not to miss out on your CrossFit classes! Staying active is an important component of a healthy lifestyle and so for those that may want to spend the evenings out on the water with their families, you are invited to join us on Tuesdays and Thursdays at 9:00 am throughout the summer. We’ve been missing seeing some familiar faces lately, and this class will be a perfect opportunity for you to get back into the swing of things! We’ll have to take advantage of the nice weather and waterways we have around Tri-Cities and take some workouts down to the water….and just maybe we’ll head out on some outrigger canoes again this summer (hint, hint)!

When the weather gets hot, we sometimes have the tendency to lose our appetites. Remember to eat cool this summer. The food choices we make can have a cool down effect on our overheated bodies. Raw foods, cold foods, and cold drinks have a more cooling effect than cooked foods. This includes lettuces, cucumbers, radishes, tomatoes, celery, summer squash, broccoli and other leafy vegetables. Herbs and spices that are cooling include peppermint and lemon-balm. Eating fruits and vegetables which are in season will give you the most benefit in terms of nutritional value this summer. Berries and naturally dark greens are nutritional power houses. These foods have the highest concentration of vitamins and minerals of all foods. Leafy greens such as lettuce, broccoli and zucchini are great sources of minerals and vitamins like potassium, iron and calcium as well as being packed with vitamins K, A and E. A good place to start is by taking a trip to our local farmers market (we have great ones in the Tri-Cities!), this will give you a clear indication of what foods are in season now. Remember, you’ve got to eat to have the energy to workout and get strong!

June 13, 2012

Push Press 5 x 5 x 3 x 3 x 2 x2


“Death by Box”

4 rounds:

45 seconds box jumps

15 seconds rest

30 seconds box jumps

30 seconds rest

15 seconds box jumps

45 seconds box jumps




Front squat 3 x 4 @ 75%

Power Snatch – Every minute for 10 minutes, do 3 reps at 70%

Durability: On the minute for 5 minutes, sprint 100 m, complete AMRAP of sit ups for remainder of minute





June Athlete of the Month



Hometown:  Cleveland, Ohio

Age: 26

When did you first start training at FOCF?:   October 2011

Favorite WOD: I really like WOD’s that have rowing in them, because that feels the most natural for me, even thought they seem to be the hardest.

Least Favorite WOD: Anything AMRAP, it feels like a slow death.

Tell us about you sports & fitness background: I played all different sports growing up and in high school. Now as an adult, I realized that my parents spent all of their free time taking me and my sisters to all of our practices and games. In college I rowed for Ohio State and in graduate school a played on the club racquetball team. After college I was struggling to get motivated, until I joined CrossFit.


How did you first get exposed to CrossFit?  I knew a former rowing from college that started CrossFit back in Ohio, after he graduated. The way he described it, it sounded pretty insane so I kind of wrote it off.  Back in the Fall, my fiance, Mark and I were feeling so unmotivated about fitness, i.e. just going to golds gym, Mark decided that he would go checkout the CrossFit gym.  He came back from his first workout and was so excited and spent the whole night and the next convincing me that I had to go. So a went and never looked back, and have been getting my butt kicked ever since.

Take us back to your first WOD… what was it, and how did it feel? My first WOD was a Saturday, which thankfully was a partner workout, so I was sore but I could still walk the next day. The second workout, however was the baseline and when I completed it, I felt like my lungs, arms and legs were exploding. Tammy was trying to talk to me but I could stop coughing the entire time.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I had knee surgury about three years ago on my left knee and not until I joined CrossFit, did I regain my leg strength back to match my right leg and this is the strongest my upper body has ever been, I actually have some biceps!

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? After leaving collegiate sports, I vowed never to workout that hard again but I realized, that I really enjoy physical challenges and that I have the best self esteem, sleep, energy and overall mood when I have this in my life.

Please share with us any favorite CrossFit / FOCF moments: Finally being able to do a dead hang pullup.

Any advice for people just getting started? Don’t worry about where everyone else is at, just keep coming and you’ll get there.

What are your hobbies, interests and/or talents outside of CrossFit? I like going or doing anything outdoors.