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Title crossfit falls church | forging elite fitness in falls church, virginia

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H2 3
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H1
wednesday, 22 february 2017
tuesday, 21 february 2017
monday, 20 february 2017
sunday, 19 february 2017
saturday, 18 february 2017
friday, 17 february 2017
thursday, 16 february 2017
wednesday, 15 february 2017
tuesday, 14 february 2017
monday, 13 february 2017
H2
why cffc?
news
community
H3
post navigation

march elements
free intro class

tuesday pm yoga

sunday workshops
new babysitting sign up procedure
H4 introduction
get started
our programs
schedule and fees
about us
H5
H6
strong
this
every saturday at 11:00 am
olympic lifting
gymnastics
b
i
em this
every saturday at 11:00 am
olympic lifting
gymnastics
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Linki wewnętrzne

- /
what is crossfit? /introduction/what-is-crossfit/
testimonials /introduction/testimonials/
faq /introduction/faq/
get started /get-started/
group classes /our-programs/group-classes/
private classes /our-programs/private-classes/
adaptation barbell club /our-programs/adaptation-barbell-club/
yoga /our-programs/yoga-for-athletes/
class schedule /schedule-and-fees/schedule/
prices /schedule-and-fees/prices/
dropping in /schedule-and-fees/dropping-in/
personal training /personal-training/
staff /about-us/staff/
our community /about-us/community/
location /about-us/location/
contact /about-us/contact/
- /get-started/
- /get-started/
- /get-started/
- /get-started/
- /get-started/
- /get-started/
- /get-started/
a link #
lisa@crossfitfallschurch.com mailto:lisa@crossfitfallschurch.com
what is crossfit? /introduction/what-is-crossfit/
testimonials /introduction/testimonials/
faq /introduction/faq/
get started /get-started/
group classes /our-programs/group-classes/
private classes /our-programs/private-classes/
adaptation barbell club /our-programs/adaptation-barbell-club/
yoga for athletes /our-programs/yoga-for-athletes/
olympic lifting workshop /our-programs/olympic-lifting-workshop/
schedule /schedule-and-fees/schedule/
prices /schedule-and-fees/prices/
drop ins /schedule-and-fees/dropping-in/
staff /about-us/staff/
community /about-us/community/
location /about-us/location/
contact /about-us/contact/

Linki zewnętrzne

wednesday, 22 february 2017 http://www.crossfitfallschurch.com/wednesday-22-february-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/wednesday-22-february-2017/#respond
tuesday, 21 february 2017 http://www.crossfitfallschurch.com/tuesday-21-february-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/tuesday-21-february-2017/#respond
monday, 20 february 2017 http://www.crossfitfallschurch.com/monday-20-february-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/monday-20-february-2017/#respond
sunday, 19 february 2017 http://www.crossfitfallschurch.com/sunday-19-february-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/sunday-19-february-2017/#respond
saturday, 18 february 2017 http://www.crossfitfallschurch.com/saturday-18-february-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/saturday-18-february-2017/#respond
friday, 17 february 2017 http://www.crossfitfallschurch.com/friday-17-february-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/friday-17-february-2017/#respond
thursday, 16 february 2017 http://www.crossfitfallschurch.com/thursday-16-february-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/thursday-16-february-2017/#respond
wednesday, 15 february 2017 http://www.crossfitfallschurch.com/wednesday-15-february-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/wednesday-15-february-2017/#respond
tuesday, 14 february 2017 http://www.crossfitfallschurch.com/tuesday-14-february-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/tuesday-14-february-2017/#respond
monday, 13 february 2017 http://www.crossfitfallschurch.com/monday-13-february-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/monday-13-february-2017/#respond
older posts http://www.crossfitfallschurch.com/page/2/
sign up now http://cfa_cffc.wodify.com/onlinesalesportal/homepage.aspx?ismobile=false&originalurl=
sign up here http://cfa_cffc.wodify.com/onlinesalesportal/homepage.aspx?ismobile=false&originalurl=
fb page https://www.facebook.com/crossfitfallschurch/?ref=bookmarks
sign up for cffc’s babysitting services here! https://docs.google.com/spreadsheets/d/1aglihmoipr7myqk9fi1za54nppz8kmku_s9f4azkevw/edit?pref=2&pli=1#gid=1684832386
- http://www.facebook.com/crossfitfallschurch
- http://www.flickr.com/photos/crossfitfallschurch/
- http://www.youtube.com/user/cfavideochannel
- http://journal.crossfit.com/start.tpl?version=cfj-black123x63
- http://www.crossfitadaptation.com/
- http://www.thejacksonclinics.com/services/health/crossfit-program
- http://dc.mypowersupply.com/
all rights reserved. http://www.ptpnova.com/

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--> intro what is crossfit? testimonials faq get started programs group classes private classes adaptation barbell club yoga schedule & fees class schedule prices dropping in personal training about us staff our community location contact --> this is an example of a html caption with a link. wednesday, 22 february 2017 reply --> part a: every 90 seconds for 9 minutes (6 sets) 1 power clean + 1 hang power clean + 1 hang clean (work up to between 60-80%). part b: run 800m, then: 3 rounds 3 barbell complexes* 12 lateral otb burpees run 800m * 1 complex = 1 hang power clean +1 hang squat clean + 1 hang cluster (135/95), rx+ (155/115) post weights and time to comments. tuesday, 21 february 2017 reply --> part a: push press in 15 minutes: 3-3-2-2-1-1 (ascend in weight) part b: 4 rounds 10 rear rack in-place lunges (95/65), rx+ (135/95) 12 toes to bar 15 box jumps(24/20), (30/24) post weights and time to comments. monday, 20 february 2017 reply --> no early am classes today. normal schedule for remainder of day. part a: back squat 3-3-3+ (70-80-90% of 90% of 1rm) part b: 10 muscle ups 125 double unders 50 wallballs (20/14) 125 double unders post weights and time to comments. sunday, 19 february 2017 reply --> no early am classes on monday the 20th. normal schedule for remainder of day. skills/make-ups/open gym/gymnastics workshop (1000) spoiler ahead: monday – back squat tuesday – push press wednesday – clean thursday – bench press post weights and time to comments. saturday, 18 february 2017 reply --> no early am classes on monday the 20th. normal schedule for the rest of the day. team wod (3 person) amrap 25 mins bike 100 calories or row 2000m 50 clean and jerks (95/65) bike 100 calories or row 2000m 40 clean and jerks (135/95) bike 100 calories or row 2000m 30 clean and jerks (155/105) bike 100 calories or row 2000m max clean and jerks (185/135) score = max clean and jerks at final station (185/135). 2 partners may be working at same time (while third rests), one on bike/rower and one on barbell, but must complete each segment before moving on to the next. post weights and time to comments. friday, 17 february 2017 reply --> part a: skill set: ring dips & ring rows 5 x 5 part b: 12 minute cap 3 thrusters (115/85) 3 toes to bar 6 thrusters 6 toes to bar 9 thrusters 9 toes to bar … post weights and time to comments. thursday, 16 february 2017 reply --> run 800m or bike 50/40 cals 40 medicine ball clean (20/14) 30 push ups 20 chest to bar pull ups 10 box jumps (30/24) run 400m or bike 30/24 cals post weights and time to comments. wednesday, 15 february 2017 reply --> part a: bench press 5-5-5+ (65-75-85% of 90% of 1rm) part b: row 42 cals or bike 20/15 cals 21 hspu row 30 cals or bike 15/12 cals 15 hspu row 18 cals or bike 12/10 cals 9 hspu post weights and time to comments. tuesday, 14 february 2017 reply --> part a: in 12 mins work up to a heavy clean pull, followed by a power clean. these movements can be broken up as necessary to allow for rest and correction. part b: 12 power cleans (155/115) 75 double unders 9 power cleans 50 double unders 6 power cleans 50 double unders 3 power cleans 75 double unders post weights and time to comments. monday, 13 february 2017 reply --> part a: back squat 5-5-5+ (65-75-85% of 90% of 1rm) part b: 3 rounds 30 burpees 21 kb swing (1.5/1) 12 pull ups post weights and time to comments. post navigation ← older posts why cffc? fitness programs for all skill levels experienced, knowledgeable coaches family-friendly community commitment to your success sign up now news march elements sign up here for our group elements classes! or email lisa@crossfitfallschurch.com for assistance. march: 630am, starts 3/7, meets tues/thurs. march: 730pm, starts 3/6, meets mon/wed. 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! tuesday pm yoga yoga every tuesday at 630pm. please check our fb page for any cancellations. sunday workshops olympic lifting: sunday, februrary 26, 10am. gymnastics: sunday, march 5, 10am. please check website or fb the night before to ensure there are no cancellations! new babysitting sign up procedure babysitting services at cffc on saturdays at 10 am. please sign up the day before. sign up for cffc’s babysitting services here! community currently commented out!! --> introduction what is crossfit? testimonials faq get started our programs group classes private classes adaptation barbell club yoga for athletes olympic lifting workshop schedule and fees schedule prices drop ins about us staff community location contact copyright © 2012 crossfit falls church. all rights reserved.


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and time to - 1.18% (10)
february 2017 reply - 1.18% (10)
weights and time - 1.18% (10)
post weights and - 1.18% (10)
reply --> part - 0.71% (6)
--> part a: - 0.71% (6)
clean and jerks - 0.59% (5)
or row 2000m - 0.47% (4)
calories or row - 0.47% (4)
100 calories or - 0.47% (4)
bike 100 calories - 0.47% (4)
early am classes - 0.35% (3)
normal schedule for - 0.35% (3)
90% of 1rm) - 0.35% (3)
no early am - 0.35% (3)
power clean + - 0.35% (3)
of 90% of - 0.35% (3)
1rm) part b: - 0.35% (3)
--> no early - 0.35% (3)
reply --> no - 0.35% (3)
of 1rm) part - 0.35% (3)
75 double unders - 0.24% (2)
part b: 12 - 0.24% (2)
50 double unders - 0.24% (2)
to comments. tuesday, - 0.24% (2)
5-5-5+ (65-75-85% of - 0.24% (2)
a free workout - 0.24% (2)
crossfit? testimonials faq - 0.24% (2)
about us staff - 0.24% (2)
part a: back - 0.24% (2)
is crossfit? testimonials - 0.24% (2)
max clean and - 0.24% (2)
the 20th. normal - 0.24% (2)
classes on monday - 0.24% (2)
faq get started - 0.24% (2)
remainder of day. - 0.24% (2)
monday the 20th. - 0.24% (2)
am classes on - 0.24% (2)
unders post weights - 0.24% (2)
for remainder of - 0.24% (2)
to comments. monday, - 0.24% (2)
barbell club yoga - 0.24% (2)
private classes adaptation - 0.24% (2)
programs group classes - 0.24% (2)
community location contact - 0.24% (2)

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