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

March 9, 2018

WOD: 18.3

2 Rounds for Time

100 Double-Unders

20 Overhead Squats 

100 Double-Unders

12 Ring Muscle-Ups

100 Double-Unders

20 Dumbbell Snatches 

100 Double-Unders

12 Bar Muscle-Ups

(Time cap: 14 minutes)

This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double-unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.

This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.

Congrats to Erik on achieving your first muscle up!!

Festivus Games – form your team!

Welcome to the Festivus Games!


A functional-fitness competition for the rest of us!

Workouts you can handle!

Unlike most functional-fitness competitions, Festivus releases the WODs early. While fire breathers, Rx and professional Athletes become good at expecting the unexpected Festivus understands that, as a new Athlete, you may be nervous about what will be expected. By releasing the WODs early you’ll be able to try them out in advance and yes, dare we say, practice them over and over.

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February 28, 2017

STRENGTH: Push press 3-3-3-3-3

WOD: 5 rounds for time,

7 x power cleans

7 x pullups

35 x double unders

November 11, 2016

Happy Veterans Day

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WOD: AMRAP 5:00:
Buy-in: 30 x Wallballs
12 x Deadlifts
12 x Bar-Over Burpees
(Rest 5:00)

AMRAP 5:00:
Buy-in: 25 x Wallballs
9 x Deadlifts
9 x Bar-Over Burpees
(Rest 5:00)

AMRAP 5:00:
Buy-in: 20 x Wallballs
6 x Deadlifts
6 x Bar-Over Burpees

**score each round individually**

Free Food in a Massive Edible Forest

As the Paleo Challenge is closing in on its final couple of weeks, check out what Seattle is doing!



Taking the urban garden to the next level, Seattle, Washington has officially broken ground on a dedicated seven acre area of city land set to be converted into an “edible forest” that will produce free food for the city’s residents and visitors, human or otherwise

A Food Forest is a gardening technique or land management system that mimics a woodland ecosystem but substitutes in edible trees, shrubs, perennials and annuals.  Fruit and nut trees are the upper level, while below are berry shrubs, edible perennials and annuals.  Companions or beneficial plants are included to attract insects for natural pest management while some plants are soil amenders providing nitrogen and mulch.  Together they create relationships to form a forest garden ecosystem able to produce high yields of food with less maintenance.

According to the Beacon Food Forest’swebsite, the project’s mission is “to design, plant and grow an edible urban forest garden that inspires our community to gather together, grow our own food and rehabilitate our local ecosystem.” The perennial permaculture forest project, believed to be the first of its kind in the U.S., will eventually be self-sustaining, much like the way a forest in nature works. Creating the self-sustaining environment is reliant upon the types of soil, insect life and companion plants placed strategically within the environment.

Seattle’s Beacon Food Forest, located in the Beacon Hill neighborhood, will provide an array of edible fruit-bearing plants including apple, pear, chestnut and walnut trees; and edible berries such as blueberry, lingonberry and raspberry.

The project, which is already underway, is set to take several years to fully develop the seven acre plot just 2.5 miles from downtown Seattle. After aggressive outreach efforts by the Friends of the Food Forest community group to secure the plan were successful, the innovative planting initiative is underway securing permits to create the nation’s first “food forest.”

Not only will the edible forest provide free food to anyone with access to its bounty, but it will also provide healthy fruits and nuts, which are an important part of every diet and can often be unaffordable for families.

To learn more check out The Organic Authority.