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

It works!

CrossFit has the amazing ability to increase your ability to do just about anything. CrossFit increases your work capacity across (time and modal domains) all aspects of life. Want to be better at your sport do CrossFit, want to be able to play with your grandchildren longer do CrossFit. It doesn’t matter what you want to do better in life you should be doing this. Has anyone started anything new since they have started CrossFit? Do you think it is easier then had you not of done CrossFit prior to trying? Tell us your stories! It doesn’t have be something physical either it could be anything, CrossFit strengthens the mind too.


  • 2 Rounds
    • 15m Dumbbell Overhead Walk
    • 10 Dumbbell Push Press
    • 15m Dumbbell “Rack” (on shoulders) Walk
    • 10 Dumbbell Front Squats
    • 15m Dumbbell Farmer Walk
    • 10 Dumbbell Hang Squat Cleans
    • 15m Hang walk
    • 10 (each arm) Renegade Rows
  • Level III: 55/35
  • Level II: 35/20
  • Level I: 20/12.5

So you aren’t a Pro, so what!

So none of us at FallOut CrossFit are professional athletes, yet! But we train like them! And why wouldn’t we? We all want to be the best that we can be or we wouldn’t be here. That’s the ultimate goal, to be our best. Our workouts are really the hardest workouts in town and it takes a special type of person to subject themselves to this hard work daily. Somebody who knows what it takes to get results. Results aren’t just handed to you in a pill or a protein shake they are earned through hard work, a lot of hard work, sweat, and sometimes tears. It is not a process that has a end in sight either, that light at the end of the tunnel always seems to be moving farther away. Not because we never reach our goals but because our goals should always be evolving just as we do. Lose 10lbs, now lose 20lbs, just want to be able to do 1 pullup, now 10! This is how we stay motivated and how we keep getting better. Don’t think that just because you aren’t a professional athlete that you don’t have to work just has hard, you should want to work harder!



WU: 1000m row


  • 21 Front Squats
    • 21 Pull Ups
  • 15 Front Squats
    • 15 Pull Ups
  • 9 Front Squats
    • 9 Pull Ups
  • Level III: BW/75%
  • Level II: 75%/50%
  • Level I: 50%/25%

Squat Day

So we train different here at FOCF, but somedays it’s back to the basics. If you want to be strong and you want the rest of your CrossFiting to get better, you need a good squat! There is no arguing this at all. Next to the Deadlift it is the most fundamental lift that must constantly be improved if you want to get better. What is the first thing that is taught to you as a CrossFitter? The SQUAT! So why do we have you lift heavy stuff. Because then we know we you will have a general physical preparedness and all around athleticism, nothing else stimulates your nervous system and musculoskeletal system like weightlifting. And the Back Squat is critical to overall strength and athletism. So have fun with it and see how much you can lift! Here is an interesting article from the CrossFit Football guys, tell us what you think. CLICK HERE

WOD: 5-5-5-5-5 Back Squat

  • Bonus!
    • Complete as many rounds as possible, in 10 min.
      100m sprint
      12 push ups

Can You Jump From a Speeding Car

Thanks to my friend at “The Human Lab” for turning me on to this blog. The Art of Manliness – and specifically “How to Jump From a Speeding Car“. The article gives some good sound advice on how to avoid catastrophe in the event of voluntary ejection from a moving car. Now CrossFit can’t make sure that you wont be hurt attempting this, but I would venture to say that the CrossFitter would come out better in the end of the non-CrossFitter. What to be more prepared for jumping out of a speeding car – CrossFit!

WOD: LOTS – O – Deadlifts (20min limit)

  • Level III: 225/185 x 100 reps
  • Level II: 165/135 x 75 reps
  • Level I: 95/75 x 50 reps

Sweet Dreams

When’s the last time you had a solid night of sleep? People who work out like we do often put too much emphasis on the active component of training, aka “The WODs”. While those are an integral part of fitness, and equally important component is sleep. Sleep is absolutely responsible for repairing & supporting your neurological performance, endocrine balance, immune system functioning, and musculoskeletal system. Sleep improves your cognition, memory, and athletic performance. While sleep deprivation leads to poor health (diabetes, obesity, increased mortality), decreases in cognition, memory, and mood. For “The Definitive Guide to Sleep” visit Mark’s Daily Apple.

Tips for better sleep:

  1. Eat a light dinner: sleep with a full stomach can decrease sleep quality
  2. Ideal Room temp – 60 degrees: Grab some blankets
  3. Assure yourself you’ll wake up on time: Just give yourself a quick reminder of when you want to wake up. Think of the numbers on the clock.
  4. Turn off the TV: The light from the TV can be to stimulating before sleep
  5. WorkOut: Done and Done
  6. Enforce a strict bedtime: Develop a pattern

Any other sleep tips you guys have to share? Leave a comment!

WOD: 5 rounds for time

  • 4 Hang Power Cleans
  • 8 Kettle Bell Swings
  • 12 Toes to Bar
    • HPC# & KB#
    • Level III: 135/75 & 70/53 Toes to Bar
    • Level II: 95/55 & 53/35 Knees to Elbows
    • Level I: 75/35 & 35/20 Knees to Chest