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Tuesday, 15 October 2019

Interested in joining our November Elements group? It starts on 11/5. Sign up here to reserve a spot.

Or email us here for a free consultation or to sign up for Private Elements!

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Fall CrossFit Open is here! Workout TBA every Thursday night. The Friday 630pm slot will be the Open workout. Regular programming for all other classes that day. But you may do the workouts on your own, with a judge that you supply, during our other classes. Register here if you’d like to officially participate, or just c’mon in and do the workouts!

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Part A:
Front Squats
E2MOM for 5 rounds:
2 Front Squats at 65, 70, 75, 80, 85% of 1RM

Part B:
Intensity
10 thrusters (155/105)
10 BF Burpees

Rest 2 minutes

12 thrusters (135/95)
12 BF Burpees

Rest 2 minutes

14 thrusters (95/65)
14 BF Burpees

Consistency
10 thrusters (115/75)
10 BF Burpees

Rest 2 minutes

12 thrusters (95/65)
12 BF Burpees

Rest 2 minutes

14 thrusters (75/55)
14 BF Burpees

Mechanics
10 thrusters (95/65)
10 BF Burpees

Rest 2 minutes

12 thrusters (75/55)
12 BF Burpees

Rest 2 minutes

14 thrusters (65/45)
14 BF Burpees

Score = total time including rest.

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Circuit Fit (630a/630p/730p)
On a 28 minute clock.

0-7 mins:
Run 800m
With remaining time do max. Slam Balls

Rest 2 mins

9-15 mins:
Row 700m
With remaining time do max. DB Clean and Jerks (45’s/35’s)

Rest 2 mins

17-22 mins:
Run 400m
With remaining time do max. Hand Release Push Ups

Rest 2 mins

24-28 mins:
Row 300m
With remaining time do max. Box Jumps (24/20)

Score = total reps completed

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.

NEWS

    Why CFFC?

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

November Elements

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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.

PARTNERS

TESTIMONIALS