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Thursday, 18 July 2019

Interested in joining our August Elements group? It starts on 8/13! Sign up here to reserve a spot.

Or email us here for a free consultation!


If you want to still join our CrossFit Kids Summer program for August, 8/1-8/29 (9 classes), Tues/Thurs at 10am. Then you can register your kids here!
Any questions please email info@crossfitfallschurch.com.


Part A:
Max sets of 5/4 unbroken ring muscle ups

Max ring muscle-up singles


4 rounds for quality
10 feet elevated ring rows
4 low ring muscle up transitions
:10 second false grip hang on rings

Max sets of 10/8 unbroken ring rows
Goal – body at parallel or feet on box

Part B:
100 double under
10 Power Snatch 155/105
15 C2B

100 double under
10 Power Snatch 115/75
15 pull-ups

100 single under
10 Power Snatch 95/65
15 Lat pulldowns


Treat the gymnastics piece as an opportunity to hit a goal and stick with it. If you’re working on bigger sets of ring muscle ups, don’t rush the rest and make sure you hit the prescribed number. If you’re working singles, then maybe shorten the rest period and push the pace. If you’re working on pull-up capacity, then focus on one of the other scales.

Part B is classic CrossFit. Enjoy the triplet. Push the pace according to your capacity.


Circuit Fit (630a/630p/730p)
3 Rounds
800m Run
20 TTB
30 Box Jump Overs
20 Push Ups
40 DU

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

July Elements


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.