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Monday, 20 May 2019

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


CrossFit Kids returns this Summer! 7/29-8/29. Tues/Thurs at 10am.
To get register now (and save 15%) sign up here.
The 15% discount will last through May 31st.


Murph is coming! Saturday, May 25th.
Heats will run at 0800 (babysitting if needed),0900,1000,1100.
To sign up for a heat go here.


Part A:
4 Rounds
Run 400m
30m HSW
20 TTB

4 Rounds
Run 400m
:60 second HS hold on wall*
20 TTB

*Hold doesn’t have to be unbroken – Can break as needed but must accumulate 60 total seconds each round

4 Rounds
Run 200m
3 Wall Walks
20 straight leg raise or KTE

Part B:
Assault Bike sprints
3 Rounds
:30 second sprint – 3 minute rest

Score: Total Calories


This is our first time incorporating handstand walks like this into a metcon rather than an EMOM. I’m excited to see how it goes. For the Consistency athletes, the HS hold can either be wall-facing (from a wall walk) or facing away from the wall (like a HSPU kick-up position). For the Mechanics athletes, take the wall walks as high as you’re comfortable, knowing that the goal is to position your body parallel to the wall. Each wall walk begins and ends with a push-up.

Part B is optional conditioning work. If you’re fried from Part A or the weekend, then skip it. If you’re not, try and push each sprint as a 100% all out effort.

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

June Elements


CrossFit Kids Summer Program with Coach Heidi! Dates: July 9 - August 29 (2 month commitment) Times: Every Tuesday and Thursday at 10am Cost: Two month commitment. 15% off if you sign up before June 1st ($272). Sign Up HERE. Ages 10-15.

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.