Get Started now - Schedule your free trial class!

Wednesday, 21 November 2018


Wednesday, 21 November 2018

Hours of operation this week:

Wednesday – normal hours
Thursday – 9 and 10am ONLY
Friday – 9 and 11am ONLY
Saturday – normal hours


Dr. Antonio Perez-Duran is a sports chiropractor at Full Motion Life and Sport in Arlington, VA. He is a graduate from Boston College and New York Chiropractic College, who is a Full-Body Certified Active Release Techniques (ART) practitioner. He is also certified in Dry Needling, RockTape Fascial Movement Taping and FMS functional movement screens. Active Release Techniques helps restore damaged tissue to a healthy state, increase blood flow, encourage muscle and tissue healing and provides instant relief. Dr. Perez-Duran will be providing a complimentary quick initial consultation and assessment, followed by Active Release Techniques treatments and stretching on Monday, November 26th, from 5-7pm. Dr. Perez-Duran will be spending an average of 15 minutes per athlete depending on the complexity of each individual case.

Partner workouts
Part A:
At 0:00
AMRAP 10 mins
Max meters on the rower

Resting partner must be holding 45# plate the entire time
Score = total meters

Re-set floor and put away rowers in the 10 min break, then:

Part B:
At 20 minute mark:
For Time:
4 rounds
30 Russian KBS (2/1.5 pd)
30 Box Jump Overs (30/24)

Resting partner must be holding 45# plate the entire time
Score = time.

I/C – Same
M – 1.5/1 pd, 24/20” step ups, hold 25# plate



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

December Elements


    • If you would like to sign up for Private Elements for November or December then email curtis@crossfitfallschurch.com.
    • Or, sign up for  December Group Elements here!
    • This will be capped at 13 people!
    • Choose your group via the above sign up link:
    • 700pm starts Monday December 3rd, 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.