Get Started now - Schedule your free trial class!

Wednesday, 20 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!


Happy Hour! This Friday at Clare n Dons immediately following 19.5. Come on out!


Part A:
In 25 minutes
Front Squat
4 x 4 at 85% of 3RM

Part B:
In Teams of 3

Partner A: 40/32 Cal AB
Partner B: 40 burpee box jump overs (24/20)
Partner C: Run 400m

*Each station has a 3 minute cap. One minute to rotate between stations. Partners choose who starts on which station.

Total workout time – 11 minutes, including rest.

AB scale – 40/32 cal row
C: 35/30 calorie AB; 30 Burpee Box Jump Overs; 400m run
M: 25/20 calorie AB; 25 Burpee Box Jump Overs, 200m run

Score – Total work time at each station (ie: AB = 1:50; BBJO = 2:50; 400m = 2:00 – score = 6:40)


We’re following a very similar building protocol with these front squats as we did with our back squats last cycle. So that mean you’re going to build quickly with big jumps until you get to about 70%. Then you’ll build in smaller jumps until your 85%. Each of these 4 sets should be at 85%. Aim for no more than 10 total sets, including warm-up and no more than 30-35 total reps including the 16 work reps.

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.