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Every 5 mins for 25 mins
400m Run AFAP
Accumulate 7 mins in the top of a perfect Push Up Hold
Suggested Warm Up:
400m Light jog
2 mins, roll arches of feet on BB or lax or tennis ball
15 Inchworms (without Push up)
10 Groiner Stretches
30 Calf raises
3 x :15 hold Reverse Quad Stretch
200m easy jog
10 Side Ninja lunge Stretch, 5 x each side
30 High Knees, moving.
30 Butt Kickers, moving
30 Leg Swings, front to back
30 Leg Swings, laterally
These runs should be fast! So make sure you’re stretched and warmed up. If needed, reduce the volume to 3 or 4 intervals, or run 300m per round (:30 out and :30 back). For Part B, reduce the amount of time in the hold to 5 or 7 mins if needed.
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.
- Fitness programs for all skill levels
- Experienced, knowledgeable coaches
- Family-friendly community
- Commitment to your success
- If you would like to sign up for Private Elements then email firstname.lastname@example.org.
- 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.