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Thursday, 21 February 2019

If you plan on registering for the CF Open then you must register here. Heats will start at 630pm, every Friday. Make ups can be done during open gym times.

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

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CrossFit Kids for 10-15 year olds. Every Tuesday and Thursday at 415pm. Sign up here to join!

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Part A:
Back Squat 4×4 reps @ 90+%

Part B:
EMOM 10 mins
4 Burpees over Bar
4 Thrusters 135/85

I: 105/75
M: 85/55

Open Prep (Consider if interested in best Open performance)
Part C:
Row 50 calories @ 80% (approx. 3-3:30)
Rest 3 minutes
Repeat x 4

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Still working that back squat strength cycle. The goal here is to get you STRONG! Today you’re doing 4 sets of 4 reps at 90% plus. That means heavier than last week. Buckle up.

Part B is a twist on our Thruster EMOMs. I know they’re hard. But you’re fit! Today you’re starting with 4 lateral burpees over the bar and then doing 4 thrusters. This weight should be a “no-doubt-about-it” weight, meaning that you should be able to confidently and quickly pick up the bar each round. If there’s any doubt, drop the weight.

The Open Prep is here for someone who’s very serious about their best Open performance this year. This would be your entire day – a lactic flush and some controlled heavy breathing. This is designed to keep you sharp for tomorrow.

Don’t mix and match. However if you’re going to do that, then just continue with the strength protocol.

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Circuit Fit (630a/630p/730p)
Part A:

6 Rounds
Row 300m
9 Over the Erg Burpees
7 TTB
15 Ab Mat Sit Ups

Part B:
21-15-9
Box Jumps
Ring Push Ups

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

March Elements

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For kids 10-15 years of age. Meets every Tuesday and Thursday at 415pm. Sign up here.

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