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Wednesday, 19 June 2019

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

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CrossFit Kids returns this Summer! 7/29-8/29. Tues/Thurs at 10am.
Sign up here.

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Olympic Lifting Clinic

Sundays 10:00am

CrossFit Adaptation with Coach Rick Bucinell.

NEXT CLINIC START DATE:
Sunday JUNE 23nd!

CLICK HERE FOR THE LINK TO SIGN UP!

$150.00 flat fee

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Olympic-style focus in six, 1-hour Sunday 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

(A minimum of 6 participants is needed for the clinic to be held)

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Part A
Intensity:
Partner Regional Linda
10-1
Deadlift 295/185
Bench 195/135
Squat Clean 145/95

Consistency:
10-1
Deadlift 225/155
Bench 155/95
Squat Clean 105/75

Mechanics:
10-1
Deadlift 155/105
Bench 105/75
Squat Clean 85/55

Part B
Not for Time:
5 x 5 Behind the Neck Snatch Grip Strict Press (Heavier than last week)
5 x 10 Banded Pull-Aparts (Red / Orange Band)
5 x 10 DB Seal Row (heavier than last week)

SKILL WORK:
5 sets of 10 PERFECT medium amplitude ring swings

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Linda is one of the classic CrossFit benchmarks but it’s a monster to take on untrained. Today we’re going to take on a variation of it by doing the Regionals versions and partnering you up. If you think this is going to be too easy, then go faster. Linda, regardless of the weight, is 165 reps of total movement. It should be difficult.

Part B continues our skill work for this month. Not everything has to be an all-out effort to be effective to your health, wellness, and fitness. And, if you’re skipping this work, ask yourself why. Accessory work is like meal prepping – you don’t always want to do it, but you know you should.

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

July Elements

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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.

PARTNERS

TESTIMONIALS