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Tuesday, 17 July 2018


Tuesday, 17 July 2018

Part A:
4 Rounds
10 Cal Row
10 Burpee over erg
10 Pull Ups

I/C: Same
M: 8 cal row / 8 burpees over erg / 8 Jumping pull-ups

Rest 2 minutes after each round

Part B:
EMOM 9 mins
Min 1: 15 second Headstand / Handstand hold
Min 2: 2 x (Wall Walk + 4 Shoulder Tap)
Min 3: 10 Strict Ring Dips

Scale as needed. Mechanics athletes – use a box for all movements


We’re starting today with interval work – balancing out some of the longer metabolic work you did yesterday. These intervals should be SPRINT intervals – practice quick transitions. During your rest, deep breaths through your nose to settle your heart rate.

Part B today continues our strict strength work upside down. This is part of a progression to work your shoulder mobility, strength, and stamina. Scale as needed.


Circuit Fit (630am/630pm/730pm)
“Tabata Something Else”
Complete all 32 intervals of 20 seconds of work followed by 10 seconds of rest:
Tabata Pull Ups
Tabata Push Ups
Tabata Sit Ups
Tabata Air Squats



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.  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

August Elements


    • If you would like to sign up for Private Elements for July or August then email curtis@crossfitfallschurch.com.
    • Or, sign up for  August Group Elements here!
    • This will be capped at 13 people!
    • Choose your group via the above sign up link:
    • 700pm starts Monday August 6, meeting every Monday/Wednesday

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.