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Tuesday, 19 February 2019

If you plan on registering for the CF Open then you must register here. Heats will start at 630pm, every Friday. Make ups can be done during open gym times.


Interested in joining our March 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!


Part A:
In 10 minutes, complete:
3 Ring complex:
5 Toe to Ring
3 Ring Muscle Ups
5 Ring Dips


3 x Bar Complex:
4 Bar Muscle ups
8 C2B
4 Strict Pull-ups

2 Bar Muscle Ups
4 C2B
2 Strict Pull-ups

3 x 3 jumping pull-ups with :10 negative and :10 second hanging hold

Part B:
EMOM 24 mins
Min 1: Row 15/12 calories
Min 2: 30 Double Under
Min 3: Max Ring / Bar Muscle-ups
Min 4: Rest

C: :40 seconds max C2B
M: :40 second max pull-ups or max ring rows

Score: Reps of Muscle-ups (or scale). Do not score calories / double unders.


A little twist on our ring/bar progressions this week. Today we’re using that time as a warm-up and skill practice before tackling a long EMOM that asks for max sets.

If you’re not doing the muscle-up work in today’s EMOM, then scale to :40 seconds of either max reps C2B, pull-ups, or ring rows. The reason – you wouldn’t go unbroken for one minute of muscle ups, so I want to match the same stimulus. 40 seconds is an appropriate amount of work.


Circuit Fit (630a/630p/730p)
Part A:

21-15-9 Sprint!
Russian KBS

Part B:
AMRAP 15 mins
25 DU’s
12 Alt. DB Snatches
25 DU’s
8 Strict Pull Ups

Part C:
Mid line
5 Rounds (NFT)
:20 Handstand Hold
:20 Plank Hold
:20 Side Plank Left
:20 Side Plank Right

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

March 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.