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

A Dive and A Dash

What could get you more excited than a plunge into frigid waters and a tromp through the forest with obstacles? It can’t really get much better than this! There is nothing that brings a group together more than conquering a challenge, and that’s what a we are at FOCF, a strong, united community. We are an honest, generous group that will do whatever we can to help others, no questions asked. If you have been a member of FOCF for awhile now you know what we are talking about, if you are new…get ready to jump in and have some fun! Two events are coming up (one is very, very soon!!!!) that you make want to participate with the group: The Polar Plunge and the Warrior Dash.

 

The Polar Plunge

 

Benefiting the Special Olympics of Washington State, FallOut CrossFit has created a team. Yes, it is coming up soon…very soon, January 21st, as a matter of fact. But it won’t take much to join so no need to worry about the short notice! Too chicken to take the plunge, don’t stress, there’s a ‘chicken coop’ for those that don’t want to hop on in the chilly water! Join the FallOut CrossFit team here….come on….it’s for a good cause. Raise 50 bucks and you even get a t-shirt! And, the word on the street is that we should have a theme for the team. As much as I truly cannot believe I am saying this (some of you will know why)—The official gear for  FOCF Polar Plunge 2012 is 80’s Workout Attire!!!!

 

Date: January 21st

 

Time: Check in from 9-11am (FOCF will head there after the Saturday 9:00 am WOD), Costume Contest at 11:30 am, Plunge at 12:00 pm

 

Participant Categories: Plunger, Chicken Coop, Virtual Participant, Youth Plunger, and Middle/High School Plungers

For more details, visit the Kennewick Polar Plunge Website!

The Warrior Dash

Test your limits in a mud crawling, fire leaping, 3.55 mile obstacle course.  In 2011, a large group of FOCF members participated in the Warrior Dash. Various locations are available, check the Warrior Dash website for more complete details if you are interested in different races. The North Bend, WA event was a popular dash for team FOCF. Now’s the time to register, as we learned last year, the prime times quickly fill up and you’ll be left with the leftovers. Just to note…several FOCFitters have already registered for the Saturday 9:30 am wave. Hey, and it’s close to the Under Armour and Nike outlets!! Once you register be sure to post what time you have chosen in case others want to join you in the same wave!

Dates: July 21st and 22nd

 

Times: Sign up for your heat when registering

 

Prices: $65 for Saturday (the 21st) and $55 for Sunday (the 22nd)

Click here to go to the Warrior Dash Website to register!

 

Warrior Dash Success!

Congratulations to all the CrossFitters that completed the Warrior Dash in Northbend this weekend!!

From the looks of it, it was cold & rainy but it didn’t dampen the spirits of the warriors out there this weekend. Glad to see so many people enjoying their fitness! Who is up for the September race?! I’m sure it’ll be colder and wetter!

[youtube=http://www.youtube.com/watch?v=lKewdExgRh4&feature=player_embedded]

WOD: Monday

WU: 10 min squat hold test

WOD:

  • 10 Front Squats (FS)
  • 10 Push Ups (PUS)
  • 20 FS
  • 20 PUS
  • 30 FS
  • 30 PUS
    • Level III: 135/95
    • Level II: 115/75
    • Level I: <95/55

Some changes are coming to the website – you get an early post today! Enjoy. Site may be offline for the next 24 hours. Finished product may take some time but will be much more interactive!

Warrior Dash Anyone?

CLICK HERE TO SIGN UP

We are going to try and get a group together to head over to do the Warrior Dash in North Bend July 16th & 17th & Oregon on September 10th & 11th. This is why you train for CrossFit, maybe not everyone. But what doesn’t look fun about this!? Check out the link and look for the board to sign up in the gym. This is a 5k trail run with 10 obstacle from mud pit, fire run, to cargo climb. Work as a group to complete the journey. The larger the FOCF group we can get the better. Maybe we can design cool costumes or t-shirts to make sure we stand out! Should be a heck of a time!

[youtube=http://www.youtube.com/watch?v=g6Ywu5JhUSA]

 

Tuesday:

WU: “Baseline’s Cousin” 400m run, 40 squats, 30 situps, 20 push ups, 10 burpees

WOD: “Christine” – 3 Rounds for time:

  • 500 Meter Row
  • 12 Bodyweight Deadlifts
  • 21 Box Jumps
    • III: BW 24/22
    • II: 75% 22/20
    • I:50% 20 step ups ok

Wednesday:

WU: 75 KBS

WOD: 3 rounds

  • 12 Thrusters
  • 21 Pullups
    • III: 95/65
    • II: 65/45
    • I: 35/18