Thursday, 26 April 2018

Part A: E2MOM for 8 rounds Build to 1RM Front Squat Part B: 1-2-3-4-5-6-7-8-9-10 Deadlift (225/155) HSPU Time Cap: 9 minutes C - 185/125 and one Ab Mat M - 135/95 and Box HSPU or DB seated press _______________ Pure strength day - let’s tackle a 1RM Front Squat. Every 2 minutes is a quick rep scheme today, especially if you’re sharing a barbell, so be mentally “in” the workout from the start. Get your mind right and hit a PR! For Part B we were going to do Diane, but let’s make it a little harder! In these 1-10 rep scheme, remember the workout is not halfway over until the round of 7. Pace accordingly. ____________________ Circuit Fit (630/730pm) Part A: Run 800m Then 3 Rounds: 15 DB Cleans (35’s/20’s) 15 Box Jumps (24/20) 15 Push Ups Part B: 22-16-10 OH Plate Lunges (45/35) Cal Row




CrossFit is a strength and conditioning program that incorporates constantly varied, functional fitness performed at high intensity.  It is the principal program used by many police academies, tactical operations teams, military units, martial artists, fire fighters, and hundreds of elite and professional athletes.

CrossFit delivers a fitness program that is broad, general, and inclusive.  Our specialty is not specializing, and the benefits are seen in everyday life.

The CrossFit program is designed for universal scalability, making it applicable for any committed individual regardless of experience.  Whether you are accustomed to sitting at a desk all day or whatever you do, 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.


    Why CFFC?

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

May Elements


    • If you would like to sign up for Private Elements for May or June then email curtis@crossfitfallschurch.com.
    • Or, sign up for  May Group Elements here!
    • This will be capped at 13 people!
    • Choose your group via the above sign up link:
    • 700pm starts Monday May 7, meeting every Monday/Wednesday

Arlington Survival of the Fittest II

Are you Arlington's fittest? Not just your average competition with three workouts and a final, Arlington Survival of the Fittest is different. Everyone is assigned a seed based on an initial seeding workout, and then each team goes head to head in a bracket-style tournament to determine who’s really Arlington’s fittest team. CLICK HERE - for more information

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.