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Sunday, 29 March 2020

With equipment:
20 Rounds
10 Air Squats
6 DL (135/95)
10 Push Ups

Without equipment:
20 Rounds
10 Air Squats
10 Odd Object Sumo DL
10 Push Ups

Suggested Warm Up:
200m Jog
10 Walking Lunges
10 Reverse Lunges
10 Ninja Lunges (5/5)
10 In-place Inchworms
10 Groiners
10 Goodmorning ((barbell ot PVC)
5 Light Deads
5 Tempo Air Squats
3 Moderate Deads
3 Air Squats
3 WOD weight Deads
6 Bird Dogs
6 Scorpions
6 Supermen
:30 hollow hold

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

Private Elements


    • If you would like to sign up for Private Elements then email curtis@crossfitfallschurch.com.
    • You make your own schedule for all 6 classes!
    • One on one with an Elements coach.
    • We can accommodate 1:1, 2:1 or 3:1.

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.