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

Bison Meat

Thanks to Michele for mentioning this to us. Windy Point Bison Ranch located in Orville, WA now offers grass fed bison meat. Windy Point  has the philosophy, “Let’s get back to basics… eating the natural way with the meat, grains, fruits, and vegetables that were provided for us”. Sounds like something I would say. Why is eating grass fed beef so much better? It has more to do with the fat content as well as the types of fat that are in the meat. Fat content is a lot lower in grass fed livestock or bison, plus they contain a better ratio of Omega 3:6. Omega 6 fatty acids have been shown to have inflammatory effects when in high levels, they aren’t bad fatty acids but just need to be in the correct ratio with Omega 3 fatty acids. Another plus is that Bison have never had E-coli, Mad Cow or rather Mad Bison, and are not known to have ever had Cancer? The eat from fields that have never been treat with herbicide or pesticides. If you are interested in purchasing this we can think about ordering a bulk order from them. They have 1 pound packs = $6, can also purchase 40 pounds pack for $240. Lets use the fridge for more then just

eggs!

WOD: Saturday:

  • With a partner you have 3 min at each station to complete amrap. Only one person may work at a time:
  1. 100m sprints with med ball 20/14
  2. pull ups
  3. squats
  4. push ups
  5. Med Ball sit ups 20/14

WOD: Monday: Death by 100’s – Pick your own WOD: Fate is your guide 🙂

  • Choose 3 cards, 5 min rest between exercises, all 100 reps
  • Cards include:
    • Double Unders
    • Squats
    • Box Jumps
    • Tuck Jumps
    • Push Ups
    • Push Press
    • Jumping Squats
    • Lunges
    • Burpees
    • Pull Ups
    • KB Swings
    • Sit Ups

Accomplish Something Today

Everyone loves the feeling of completing something. Little things like organizing a room; money things, like paying off the credit card, & big things; like getting your degree. That feeling of satisfaction, knowing that you worked hard and finished is a great feeling. Our workouts create that same experience everyday for all our members. Each workout is a personal battle. For 10-15 min you come in learn a new skill, sweat, finish and feel like you have truly accomplished something. Because you did! You never will get bored with the same old routine, and you’ll develop an athleticism that you never thought was possible. If you reading this thinking, “This is only for the hard-core athlete”, you’re wrong. Everyday people come in and do extraordinary tasks and impress themselves and everyone around them, inspiring others to push past their predetermined limits. Workouts are appropriate for any level of fitness and expertise. And we want everyone to succeed. This week we are having our Open Gym Week, if you are ready to step outside your comfort zone, learn new things, push the limits of your fitness and hang out with a group that loves to see what they are capable of, come hang out with us! 3-2-1 GO!

WOD: 5 rounds

  • 10 Burpees
  • 100m Run
  • 10 Clapping Push Ups
  • 100m Run
  • 10 Tuck Jumps
  • 100m Run
    • Level III – Rx
    • Level II – Knee Clapping Push Ups
    • Level I – Knee Push Ups