Tuesday, 22 May 2018


Tuesday, 22 May 2018

Don’t forget to sign up for a heat for Murph this Saturday.

Heat sheet is here!

Part A:
AMRAP 17 mins
8 Toes to Bar
10 Hang KB Snatch (2/1.5)*
14/12 Calorie Row

*Complete 5 reps on right arm and then 5 reps on left arm (or vice versa). Do not alternate.

C – 1.5 / 1 pd
M – 1 / .66 pd / KTE

Part B:
(optional supplemental work)
5 Strict C2B / pull-ups / inverted rows


Today’s test is designed to mimic an Open test – a longer time domain with moderate reps and loading. Think about managing your heart rate and transitioning with purpose.

Today’s Part B is optional and unscored. If you want to work on your pull-up strength, then an EMOM of 5 strict reps for 6 minutes is the way to do so. If your hands are tender from Part A, skip it.


Circuit Fit (630/730pm)
Part A:
Tabata (8 rounds)
Air Squats
Push Ups

Part B:
Jump Rope / Ab Mat Sit Ups

Rx = single unders
Rx+ = double unders




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

June Elements


    • If you would like to sign up for Private Elements for May or June then email curtis@crossfitfallschurch.com.
    • Or, sign up for  June Group Elements here!
    • This will be capped at 13 people!
    • Choose your group via the above sign up link:
    • 700pm starts Monday June 4, meeting every Monday/Wednesday

Arlington Survival of the Fittest II

Are you Arlington's fittest? Not just your average competition with three workouts and a final, Arlington Survival of the Fittest is different. Everyone is assigned a seed based on an initial seeding workout, and then each team goes head to head in a bracket-style tournament to determine who’s really Arlington’s fittest team. CLICK HERE - for more information

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.