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

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H1
thursday, 19 january 2017
wednesday, 18 january 2017
tuesday, 17 january 2017
monday, 16 january 2017
sunday, 15 january 2017
saturday, 14 january 2017
friday, 13 january 2017
thursday, 12 january 2017
wednesday, 11 january 2017
tuesday, 10 january 2017
H2
why cffc?
news
community
H3
post navigation

february elements
free intro class
2017 survival of the fittest
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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- /
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 #
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

thursday, 19 january 2017 http://www.crossfitfallschurch.com/thursday-19-january-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/thursday-19-january-2017/#respond
wednesday, 18 january 2017 http://www.crossfitfallschurch.com/wednesday-18-january-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/wednesday-18-january-2017/#respond
tuesday, 17 january 2017 http://www.crossfitfallschurch.com/tuesday-17-january-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/tuesday-17-january-2017/#respond
monday, 16 january 2017 http://www.crossfitfallschurch.com/monday-16-january-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/monday-16-january-2017/#respond
sunday, 15 january 2017 http://www.crossfitfallschurch.com/sunday-15-january-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/sunday-15-january-2017/#respond
saturday, 14 january 2017 http://www.crossfitfallschurch.com/saturday-14-january-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/saturday-14-january-2017/#respond
friday, 13 january 2017 http://www.crossfitfallschurch.com/friday-13-january-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/friday-13-january-2017/#respond
thursday, 12 january 2017 http://www.crossfitfallschurch.com/thursday-12-january-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/thursday-12-january-2017/#respond
wednesday, 11 january 2017 http://www.crossfitfallschurch.com/wednesday-11-january-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/wednesday-11-january-2017/#respond
tuesday, 10 january 2017 http://www.crossfitfallschurch.com/tuesday-10-january-2017/
post weights and time to comments. http://www.crossfitfallschurch.com/tuesday-10-january-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=
here http://www.arlingtonsurvival.com
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
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- 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. thursday, 19 january 2017 reply --> part a: in 15 minutes: 1 power snatch 1 hang power snatch 1 hang snatch work to a heavy load, managing weights as necessary. hang on to the bar for all three lifts. part b: “15.1” in 9 minutes. complete: 15 toes to bar 10 deadlifts (115/75) 5 snatches (115/75) part c: then “15.a” 1 rm clean and jerk 6 min time cap.. post weights and time to comments. wednesday, 18 january 2017 reply --> part a: emom 18 min 1 – 12 box jumps (24/20), rx+ (30/24) min 2 – 12 unbroken wallballs (20/14 @ 10’) min 3 – 8 strict pull ups part b: alternating tabata v-ups ab mat sit ups post weights and time to comments. tuesday, 17 january 2017 reply --> part a: front squat 3-3-3+ (70/80/ 90 of 90% of 1rm) part b: in 10 minutes, complete: 800m row 21 ohs (135/95), (rx+ 155/115) 50 double unders 15 ohs 40 double unders 9 ohs 30 double unders part c: in remaining time, max effort bar-facing burpees. post weights and time to comments. monday, 16 january 2017 reply --> no early am (0530/0630) classes today! normal schedule otherwise. 4 rounds 400m run 25 russian kbs (2/1.5) 20 oh walking lunges (45/25 plates) 3 rope climbs post weights and time to comments. sunday, 15 january 2017 reply --> no early am classes on monday, jan. 16th (0530/0630). skills / make ups / open gym / olympic lifting workshop (1000) weekly spoilers: tuesday – front squat wednesday – press thursday – snatch post weights and time to comments. saturday, 14 january 2017 reply --> no early am classes (0530/0630) on monday, jan. 16th. partner wod 4 minute amrap 5 power clean (135/95) rest 2 minutes 4 minute amrap 4 box jump overs (30/24) rest 2 minutes 4 minute amrap 10 calorie row rest 2 minutes 4 minute amrap 4 db hang power snatches (45/35) (2 right armed, 2 left armed) rest 2 minutes 4 minute amrap 5 burpees amrap 4 minutes, alternating between partner. each partner must complete the listed reps/calories before partner 2 completes them. back and forth for the 4 minutes. post weights and time to comments. friday, 13 january 2017 reply --> row 1000m, or bike 1 mile then: 3 rounds 25 air squats 15 push ups 10 toes to bar row 800m, or bike .75 miles then: 2 rounds 25 air squats 15 push ups 10 toes to bar row 600m, or bike .5 miles then: 1 round 25 air squats 15 push ups 10 toes to bar post weights and time to comments. thursday, 12 january 2017 reply --> part a: press 5-5-5+ (65/75/85 of 90% of 1rm) part b: run 800m 40 double unders 10 push press (115/85) 5 bar muscle ups run 600m 40 double unders 10 push press (115/85) 5 bar muscle ups run 400m 40 double unders 10 push press (115/85) 5 bar muscle ups run 200m 40 double unders 10 push press (115/85) 5 bar muscle ups post weights and time to comments. wednesday, 11 january 2017 reply --> part a: amrap 8 minutes 10 box jumps (24/20) 10 deadlifts (135/95) rest 2 minutes, change weights: part b: amrap 6 minutes 8 box jumps 8 deadlifts (185/130) rest 2 minutes, change weights: part c: amrap 4 minutes 6 box jumps 6 deadlifts (225/155) post weights and time to comments. tuesday, 10 january 2017 reply --> part a: 10 rounds every 90 seconds complete: 3 position power snatch perform a power snatch every minute on the minute without releasing the bar from each of the three below positions, building up to a heavy triple: from the floor (power snatch). just above the knees (hang power snatch). mid-thigh (hang power snatch). part b: in 12 minutes: 3-6-9-12-15-18…. unbroken wallballs (20/14) burpees to target 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 february elements sign up here for our group elements classes! february: 630am, starts 2/7, meets tues/thurs. february: 730pm, starts 2/6, 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! 2017 survival of the fittest january 28, 2017 at cfa. a competition like no other. each team will earn a seed, 1-16, then go head to head in a tournament-style workout to determine who emerges victorious in the survival of the fittest. sign up with your partner before december 31 to secure an early bird discount pricing of $20 off. prizes, bonus events, beer and more in the dmv area’s newest and most exciting functional fitness competition to date, hosted by crossfit adaptation and presented by samuel beckett’s! sign up here. tuesday pm yoga yoga every tuesday at 630pm. please check our fb page for any cancellations. sunday workshops olympic lifting: sunday, january 29, 10am. gymnastics: sunday, january 22, 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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