Thursday, 22 March 2018

Part A: EMOM 25 Min 1: 4 Ring Muscle Ups / 4 Ring Pull-ups / 8 ring rows Min 2: 12 Push Ups Min 3: 16 Slam Balls Sit Ups (20/15) Min 4: Max Calories AB in :30 seconds Min 5: Rest Score: Calories on AB. RX only if all other rounds completed RX. Part B: Mobility session – focus 15 minutes on post workout mobility and recovery. ____________________ Circuit Fit (630/730pm) Part A: 20 min AMRAP Row 30 calories 20 jumping air squats 10 mountain climbers 5 pushups Part B: 4 Rounds Alternating stations, :40 work/:20 rest Min 1 - Russian Twists (20/15 slamball) Min 2 - Ab Mat Sit Ups (20/15 slamball)




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.


    Why CFFC?

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

April Elements


    • If you would like to sign up for Private Elements for March or April then email curtis@crossfitfallschurch.com.
    • Or, sign up for  April Group Elements here!
    • This will be capped at 13 people!
    • Choose your group via the above sign up link:
    • 700pm starts Monday April 9, meeting every Monday/Wednesday

Arlington Survival of the Fittest II

Are you Arlington's fittest? Not just your average competition with three workouts and a final, Arlington Survival of the Fittest is different. Everyone is assigned a seed based on an initial seeding workout, and then each team goes head to head in a bracket-style tournament to determine who’s really Arlington’s fittest team. CLICK HERE - for more information

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.