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

September 23, 2016

ENDURANCE: Not for time, 100 x wall balls

WOD: 5 rounds for max TOTAL REPS, 1 minute at each station,

Row – cals

Kettle bell swings

Toes 2 Bar


Image result for work out inspiration





Week 3 Attendance Results

Just one more week to go for the Perfect Attendance Challenge! Congrats to everyone who have made it this far. Thank you for setting a great example for all others. An extra congrats to all those who attended extra classes this past week. Remember that next week is the unlimited attendance week. So get them while you can, extra classes won’t cost you a thing this week. Like the extra load, want to upgrade? Let one of the coaches know! Who will make it all the way to the end?


Basic Members Visits
Athlete Week 1 Week 2 Week 3
Field, David 1 1 1
Johnson, Josiah 1 1 1
Owings, Ed 2 2 2
Ortiz, Criselda 3 2 4
Ortiz, Yesenia 3 2 3
Field, Grace 1 1 1
Lucas, Debbie 1 1 2
Lucas, Chris 1 1 2
Bronze Members Visits
Athlete Week 1 Week 2 Week 3
Antolick, Kate 2 2 2
Lovell, Brianne 2 3 3
Ecclestone, Jennifer 4 4 4
Dennison, Sara 2 2 2
Locke, Sissy 2 2 2
Idler, Ken 2 2 2
Runge, Carrie 2 2 2
Wilson, Janet 5 5 2
Taber, Susan 4 3 3
Hargroves, Stephanie 4 5 3
Owings, Deanne 2 3 3
Gardner, Penny 2 2 3
Clontz, Erica 2 2 2
Moody, Stacey 3 3 3
Gaumer, Katie 3 2 2
Moody, Don 2 2 2
Silver Members Visits
Athlete Week 1 Week 2 Week 3
Larson, Dana 3 4 3
Idler, Audrey 3 3 3
Barclay, Chad 3 4 5
Krone, Jason 4 4 3
Reeves, Kelly 4 4 4
Gold Members Visits
Athlete Week 1 Week 2 Week 3
Showalter, Mary Ann 4 5 6
Jensen, Jesse 4 5 4
Krone, Jo 5 5 4

YES vs No

Holiday Party is NOW at Jackson’s in Richland

They once made a movie about this I think. How many times do you say “YES”? And to what are you saying it. Do you say “Yes” to because you have to or because you want to? Do you say “Yes” to avoid disappointing someone? Do you say “Yes” even when you don’t mean it? Are the “yesses” running your life, or are you? “Yes” is a powerful word. Not said enough you limit possibilities for yourself, said to often and you lose control. “Yes” can be a great motivator and can get you into trouble if not careful. How often do you say “Yes” to things for, your family, your fitness, your health, eating clean, sleeping enough, reading, writing, etc? The things in life that better YOU versus things that take away from time for you. Sometimes “NO” is a good thing. When used correctly, especially when it comes to finding time for yourself. Learn to say “NO” to things that don’t give you time to enjoy the important things in life.

WOD: Tuesday

WU: 500m run & PVC work on movements


  • 20 Thrusters
  • 20 Sumo-high pulls
  • 20 Push Jerks
  • 20 Overhead squats
  • 20 Front squats
    • Level III: 95/65
    • Level II: 65/45
    • Level I: 45/35


The Truth

So you want to be successful? Everyone does, whether it’s at the job, at life, in the gym. We all want to be good at something. But what does it take to be GREAT at something. To be successful, to do more then you ever thought possible. It takes something that few really understand or have experienced. Many people, scratch that 99% of all people in the world give up when things get to hard (statistics are not real, but you get the idea). If you have come in to the gym and completed the workout you are among that 1% in the world that keeps pushing when life is too hard. This stuff doesn’t just translate into whether or not you can do a workout. This is real life stuff. I would go to war with any of my members because you learn how to push your limits and challenge yourself. This means that when life throws you a curve ball you smash it out of the ball park and then you sprint around the bases because you can. It’s that drive that make you successful, keep that and you can do anything.

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WOD: Wednesday

WU: 3 Rounds

  • 30 Double Unders
  • 20 Squats
  • 10 Ball Slams

WOD: 21-15-9 of:

  • Deadlift
  • Chest to Bar Pull ups
  • Level III: 225/165
  • Level II: 185/135 bands chest to bar
  • Level I: <135/95 bands chin to bar