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

Success…You already have it!

What is it? Who defines it? I’m going to get a little sappy with this post. Nothing outside of you defines success. You define your own success. If you have something you want to achieve then only you are in control of reaching that success. And if you can put everything you have into it then eventually you will find away to that goal or you will die trying. No not everyone can become president, because there can only be one. But you definitely wont give yourself a chance of being successful unless you try. Success is defined inside by you and only you. If you are happy with what you have set out for yourself in life, then you are successful. What is something that you want to achieve that today you can’t or haven’t been able too? It doesn’t have to be related to CrossFit. Share your thoughts!


WOD: Friday


  • 800m run then
  • Strict Pull Up(no kipping)
    • – for those with bands go down a band or work on negatives


  • 4 Rounds for time
    • 75 Double Unders
    • 20 Ring Dips

III: Rx W- 10 RD M- 20 RD

II: 3x single unders / m – rack dips w – negatives on racks (no bands)

I: 2x single unders / bands rack dips

Goals, get some!

If you haven’t seen it yet, here is a great video to motivate you and inspire you to do something you don’t think you can right now. What ever it is, whether it’s loosing 120lbs, running a marathon or both. Set a goal and a time you want to complete it and let’s make it happen. Post your goals to the comments and share you thoughts. The FallOut CrossFit family can do anything we set our minds to as long as we stay determined and train smart.


WOD: Monday

WU: Can’t do DU, must attempt

  • 800x Run
  • 1x Jump Tuck/1x Double Under
  • 2x Jump Tucks/2x Double Under
  • 3… all the way to 10


5 rounds

  • 10 Pull Ups
  • 20 Push Ups
  • 30 Wall Ball
    • III: 20/14
    • II: 14/10 bands
    • I: 10/6 bands