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Tuesday, 26 March 2019

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


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


Part A:
In 15 minutes,
9 x 3 weighted strict pull-ups – As heavy as possible

M: If working on first strict pull-up, follow the below protocol:
Min 1-5
EMOM: 10 PVC lat pulldowns

Min 6-10
EMOM: 10 banded strict pull-ups – If unbroken last week, use less band tension

Min 11-15: 3 attempts max chin over bar hold – rest :60 second between attempts

Part B:
21 bar muscle-ups
42 calorie row
15 bar muscle ups
30 calorie row
9 bar muscle up
18 calorie row

12 bar muscle-ups
42 calorie row
8 bar muscle-ups
30 calorie row
4 bar muscle-ups
18 calorie row


21 burpee C2B
42 calorie row
15 burpee C2B
30 calorie row
9 burpee C2B
18 calorie row

21 Pull-ups
42 Calorie Row
15 pull-ups
30 calorie row
9 pull-ups
15 calorie row


21 jumping pull-ups
42 calorie row
15 jumping pull-ups
30 calorie row
9 jumping pull-ups
18 calorie row

*No Ring Rows today

Time Cap: 20 minutes


We’ve been working pull-up strength and capacity for a long time now. Today is the day to put that pulling capacity to the test. Part B is going to be very tough; there’s lot of scales and don’t be concerned if you have to change levels mid-workout. Go out there and do the best you can. The time cap is pretty generous so people truly do have a chance to push themselves.


Circuit Fit (630a/630p/730p)
1000m Row buy in

5 Rounds
10 Pull Ups
30 Air Squats

100m Row buy out

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.


    Why CFFC?

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

April Elements


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.