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Monday, 24 September 2018


Monday, 24 September 2018

Part A:
Pause Front Squats
E2MOM for 5 rounds
3 reps with a 3 second pause at bottom – 65, 70, 75, 75, 75%

Part B:
21 Thrusters 115/75
12 Bar Muscle Ups
15 Thrusters 135/95
9 Ring Muscle Ups
9 Thrusters 155/105
6 rope climbs

Time cap: 15 minutes

21 Thrusters 95/65
12 Pull-ups
15 Thrusters 115/75
9 C2B
9 Thrusters 135/95
6 Ring Pull-ups

21 Thruster 65/45
9 Ring Rows
15 Thrusters 75/55
6 Pull-ups or banded lat pulldowns
9 Thrusters 85/55
3 rope stand-ups


Two more weeks of pause squat work. Again – the focus is perfect movement.
Part B is going to be so fun. There’s a lot going on here, choose the level that’s manageable for you to move with purpose. The cap is 15 minutes, meaning this isn’t designed to be a sprint.



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.  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

October Elements


    • If you would like to sign up for Private Elements for September or October then email curtis@crossfitfallschurch.com.
    • Or, sign up for  October Group Elements here!
    • This will be capped at 13 people!
    • Choose your group via the above sign up link:
    • 700pm starts Monday October 8th, meeting every Monday/Wednesday

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.