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Friday, 19 April 2019

Interested in joining our May Elements group? Sign up here to reserve a spot.


Part A:
In 15 minutes, establish 1RM weighted strict Pull Up

If still working to strict pull-ups, do your first strict Pull Up
Min 1: :30 second chin over bar hold
Min 2: :20 second negative
Min 3: Max Banded Pull-ups with least tension possible

Part B:
E5MOM for 4 Rounds
Max Calorie AB for :30 seconds

Rest :30, then:

From 1:00 – 3:00
AMRAP 2 mins
10 Burpee to Target
10 Slamball Sit Ups (20/15)

Rest Min 3:00 – 5:00

Score: Total reps of AB cals, Burpees, & Sit ups

(If rowing – 1:1 row:AB time)


The last re-test of this cycle will be a re-visit of the 1RM weighted strict pull-up. I’m excited to see the results after we’ve done a LOT of strict pull-ups in the last few weeks. Everyone is much stronger in the vertical pulling plane now.

I’m also always excited to see folks continue working towards their first strict pull-up. Every chance you have, try and test yourself.

Part B is a re-visit to an old friend – the AB and those nasty sprint intervals. 30 seconds is a longer interval, so start fast and hold on. Oh, and let’s add an AMRAP of burpee to target and sit-ups during your “recovery.”

CrossFit Falls Church


At CrossFit Falls Church we strive to provide the highest quality fitness experience to our members. With the highest level of coaching, second to none.

We deliver a fitness program that is broad, general, and inclusive.  Our specialty is not specializing, and the benefits are seen in everyday life. Regardless of your background or goals.

Our program is universally scalable. With a top notch introductory program. It is applicable for any committed individual regardless of experience.  Whether you are accustomed to sitting at a desk all day or you are a seasoned athlete, we’ve got you covered. We use the same routines and programs across the board, but scale load and intensity to meet all skill levels and fitness goals. It works for everyone!  Young and old, men and women, elite athletes or those who are simply seeking a healthier lifestyle and want to just get fit!  Still curious?

Check out our free class every Saturday at 11am.  There's no need to sign up in advance.  Just show up.  If you'd like to just get started with our program then the first step is to sign up for our Elements program here.  Still not sure about CrossFit?  Then try our Circuit Fit classes!  You can purchase a Circuit Fit punch card here.


    Why CFFC?

  • Fitness programs for all skill levels
  • Experienced, knowledgeable coaches
  • Family-friendly community
  • Commitment to your success

May Elements


Olympic Lifting Clinic

  • With Coach Rick Bucinell at CFA
  • First class starts: MAY 5th 10:00am.
  • $150.00 flat fee
  • Olympic-style focus in six, 1-hour sessions totally dedicated to each of the Olympic lifts. Get the guidance to improve your lifting technique & recognize your mistakes on your own.
  • Imagine what moving more efficiently with proper technique can do to prevent injury & improve your WOD times!
  • ~ Simple cues resulting in efficient movement
  • ~ How your thoughts influence body mechanics
  • ~ Mobility & flexibility techniques to improve your lifting
  • ~ Purposeful accessory movements
  • Open to non-CrossFit members as well.
  • To sign up, click on this link, click “Adaptation”, then select “Class Sessions”
  • Free Intro Class

    New to CrossFit? Come in for a FREE workout! CFFC provides a free workout for non-members that are interested in joining our community. See the gym and meet our coaches. This class is every Saturday at 11:00 AM and there is no need to sign up in advance so just show up.