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

It’s Not Goodbye

This is definitely the hardest post I’ve ever written since opening FallOut CrossFit 2 years ago. I started CrossFitting 3 years ago and I haven’t looked back. When I had opened the gym we didn’t have really any members. It was a small group of people that wanted to share this thing we had discovered with the Tri Cities. Matt & Tammy were with FOCF from the start, holding workouts at Enterprise Middle School in West Richland, in 100*+ weather! I really owe a lot to these coaches. They are the glue that hold this place together through all the good times and the tough times. They were always there to help FOCF succeed in the most unselfish manner and have always held the betterment of their clients above their own self interests. Thank you for all that you guys have done and I appreciate you sticking with it and supporting me & FOCF through this venture. Especially to Matt who with 2 other jobs and a new family still found time to be at the gym to coach his students, thank you. FallOut CrossFit with the support of members present and past has been able to grow and become what we are today. We have gone through many changes as we’ve grown, and I’m sure there will be more to come. FallOut CrossFit was always suppose to be more than just a gym that people come to just workout. It is a community, a family of people that when times are at there toughest in the middle of the WOD that you have a whole group of people that are there to help pull you through. CrossFit has had a huge impact on my life and the lives of people I see come through the doors everyday. I am always so amazed at the effort that people put into bettering themselves and see it come out in the improvements in their overall health and fitness. FOCF has opened my eyes as to what is possible in life. Nothing is out of reach if you can put your mind to it and have the focus and vision to see what it is you want to achieve. I have made some of my very best friends here at FOCF. I moved down here originally from Spokane and didn’t have to many connections around town, and now I have met the greatest people the Tri Cities has to offer. I am grateful for all of the people that I have met and gotten to know over the past 2 years. But, now it’s Tim and Tammy’s turn to be gym owners. Today they are the new owners of FallOut CrossFit. It’s always been an aspiration of mine to go to medical school. I’ve decided to take some time away from the gym to study and prepare to take the MCATs and apply for the entering class of 2013. Lisa and I have a long road ahead of us, but with some focus and a vision we’ll get there. Life is like a WOD, you have to give it your all and know that it will be over soon enough, and it will always be worth the effort! I will still be coaching the am classes still and will still be available to answer any questions anybody may have about anything. Like I said it’s not goodbye. I’m thankful for all the support that all of the coaches and members have provided over the past couple years. Tim and Tammy come from a long background of working in and being around gym. Both were competitive powerlifters in their prime and have come to see the benefits CrossFit has to offer. Tammy still hold state and world records in the bench press and the deadlift. They have been great to have in the gym and I have all the confidence that they will continue to make FallOut CrossFit even better. I wish Tim and Tammy the best as they get to live out their dreams of owning a gym.

Camp Patriot BBQ Benefit / Fight Gone Bad 6

Details are finalized!

Fight Gone Bad 6 with FallOut CrossFit has a place a time and a whole lot more! This will be one of the biggest events that FallOut CrossFit will be a part of. Please come and join us, bring your family for a great summer BBQ as summer winds downs. 

The Soul of an Athlete Can Change The Game; The Heart of an Athlete Can Change The World.

On Saturday, September 17, more than 8,000 CrossFit athletes in nearly 1,000 locations around the world, including members from FallOut CrossFit will do a grueling 17-minute workout for charity, known as Fight Gone Bad. PLEASE DO YOUR PART IN FUNDRAISING!!! In addition to supporting Camp Patriot and ISR/CrossFit Kids FGB6 will also be dedicated to raising money for the Special Operations Warriors Foundation to fully fund the college scholarships of the 21 children who lost their dads on August 6, when thirty US troops, most of whom were special forces, were killed, when a Taliban rocket downed their helicopter in east Afghanistan.

Why:    Scott Zagarino, founder of the Fight Gone Bad charity event, answers this question easily, “These men gave us all they had. The least we can do is give them the comfort of knowing their children will be taken care of.  We’ll make sure they get the education each of these men would have wanted for his children, as our way of giving thanks.” Additionally funds raise will help support Camp Patriot ( a local organization) in getting wounded veterans outdoors and doing activities that they may think are no longer available to them & showing soldiers that still anything is possible. Also benefiting is ISR/CrossFit Kids who are helping to keep our kids safe.

When:    Saturday, September 17, 2011 / 2pm to 5pm

Where: Ranch & Home Parking Lot

Price: $15 for entry ($150 raised to participate in workout)

Includes: Jackson’s in Richland will be providing Pulled pork sandwich w/sides & soda,

  • Beer and Wine will be for sale – hosted by the Pasco Eagle’s Lodge #2241

Entertainment: Everyone working out & 3rd Date

  • Possible something for the kids (face painting, etc)

To Register:      Go to fgb6.org and click on REGISTER no later than September 14, 2011. Login or create a new account.  Then choose FallOut CrossFit and create your personal fundraising page.  Each participant must register and agree to the waiver.
Fight Gone Bad:     Sportsgrants first launched the Fight Gone Bad fundraiser six years ago to raise money for a variety of important causes during one day’s dedicated workout.  Individuals or teams of individuals perform the rigorous, 17-minute “Fight Gone Bad” CrossFit workout. FallOut CrossFit joined the global fundraising effort 3 years ago.  The precise workout scores individuals based on the following:

  • 5 Rounds (1 min rest between rounds) 1 min @ each station
    • Wall-ball:  20-pound ball, 10 foot target (reps)
    • Sumo deadlift high-pull:  75 pounds (reps)
    • Box Jump:  20” box (reps)
    • Push-Press:  75 pounds (reps)
    • Row: calories (calories)

We will be having 3 divisions to allow everyone to participate

The Three divisions are:

  1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
  2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
  3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 10lb wall-ball and 20 inch box Jump (step ups are okay)

If you are new to CrossFit or this is your 1st time: Highly recommend signing up for Class C.

CLICK HERE TO SIGN UP FOR YOUR HEAT if you are participating in workout

Sportsgrants’ Fight Gone Bad Background:  Last year, more than 7,000 CrossFit athletes from around the world participated at CrossFit affiliates, including FallOut CrossFit who was a top 100 fundraiser, raising more than $1.5 million in a 24-hour period.

“Fight Gone Bad captures the CrossFitter’s passionate commitment to personal fitness and strength and – for just one day – utilizes this passion to raise money for causes that address immediate needs in our country”. “The last 5 years have proven what we can do as a community, doubling our results each year, and we are proud to be part of this year’s mission to take care of these kids and veterans.”

Event Sponsored by:






by Scott Zagarino

Marble starts out as a chunk of stone rooted in the ground that resists removal from its station mightily. It takes brute force to uproot it from its place. Then as an ugly, stubborn chunk it has to be moved by heavy equipment to a place to be cut, shaped and polished until what was once an ugly piece of the earth becomes a beautiful, hard surface brought into service as a floor or a kitchen counter.

There is one more purpose it serves that rises far above the mundane household uses. What was once of the earth becomes of the spirit when it marks a life no longer lived. Most times it marks the cradle to grave passing of a person of the everyday accomplishment of a father, son, brother, sister or friend.

But occasionally there is a rock dug from the earth meant to mark an extraordinary and heroic life. Not long ago I stood before just that special piece of marble on a small piece of ground off the beaten path at the Special Operations Warrior memorial wall in Florida. As I walked from the parking lot and caught my first glance of the yards of cool black marble inscribed to honor and memorialize men and women who had given the most precious thing given to all of us, their lives, I began to feel. It was a feeling of appreciation that any words I write here could not begin to describe.

The black, veined rock had come to a confluence of rest with the souls of people who walk among us but not with us. There was one name I searched for because I knew at least a part of the story that caused the marble slab to bear his name. After walking around the memorial feeling more and more a mixture of sadness, appreciation and a kind of awe took over that I may have felt sometime before, but couldn’t remember when.

Then as if I had always been meant to stand in that place, I found myself standing in front of a small, square piece of black marble with the carefully carved inscription, “Lt Michael P Murphy.” I disappeared into a sobbing, shattered shadow of the person I had been when I’d woken in my hotel that morning. What was left of Lt Murphy was not a piece of rock, it was a reminder of the heights each of us are capable of rising to from one singular motivation. A motivation I, and most of us, rarely recognize, acknowledge or ever have the chance to act on. A motivation that is the very quality we each squander daily as we race through our lives of never enough. A motivation that makes everything else in the world pale and disappear into the background. The motivation wrought by our total and complete love for our brothers and sisters.

For Michael Murphy, that meant making the choice to stand up, as bullets flew through and by him, pick up a satellite phone and make a phone call that I am sure he knew would be the last act of this life. That phone call was a plea for anyone on the other end to please come to the rescue of his brothers who were being torn apart by enemy fire that there was no escape from. And then Lt Michael Murphy was gone.

But I met Michael Murphy. I met him on a wall sitting in a patch of grass in a small field in Florida. I met him, because that piece of marble that had been so stubborn and rugged would forever stand in that place to remind me, and anyone who stands before it, we all have a chance to rise. We all have a chance to give and serve something precious to us to someone and something bigger than ourselves.

Before I left that place, I rubbed my hand across that cold, dark slab and made a vow to Lt Murphy. Writing this now it may sound insignificant given what he’d given me, but I promised him that as long as there was a Fight Gone Bad I would do everything I could to make sure he was not forgotten, and that as many people as I could reach would not forget him either. At least for seventeen minutes once a year.

On September 17th, every one of us has a chance to rise above ourselves, throw some money in the hat for the people we can help, and say thank you to Lt. Michael Murphy for reminding us who we can be. He gave us the chance to be heroic in our own way.

Let us not, in the words of Theodore Roosevelt, “….be with those cold and timid souls who knew neither victory nor defeat.”

Lt. Murphy will never stand or lie in that place.

I hope you’ll join us this year on September 17th.


Yoga Tomorrow!


Yoga beings tomorrow @ 6:30pm!

Your local CrossFit gym now offers Yoga.

Things you need to bring if you are participating:

Is there a method behind the madness?

Preparing you for the “unknown and the unknowable.” That is what CrossFit prepares you for in life. We are training you to perform well at tasks, even those unfamiliar ones, but how do we get you there? CrossFit’s model of programming allows for wide variance of mode, exercise, metabolic pathways, rest, intensity, set, and reps. The structure of a WOD may focus on a single modality or in combination with others, consisting of: Monostructural metabolic conditioning (many people refer to this as “cardio”), Gymnastics (any bodyweight exercises and body control movements), and lastly, Weightlifting/Powerlifting/and Olympic Lifting. Some days you may find yourself doing a Monostructural metabolic conditioning (aka Met-con) only WOD such as running a 5 K. Another day you may find yourself doing air squats (Gymnastics component) and kettle bell swings (weightlifting component). The possibilities are endless, but there is a purpose each and every time a WOD is programmed and variance from the defined WOD may lead to deficits in your fitness.

Tuesday’s WOD was a strength building day focusing on semi-heavy deadlifts. We saw lots of weights being thrown around and tons of new personal bests. Way to go! So exciting to see people reach limits they never dreamed as possible!

WOD: Deadlifts 3-3-3-3-3