An established & seasoned affiliate.  Since 2010.

CrossFit Adaptation welcomes all athletes in their pursuit of fitness and a healthy lifestyle. Whether you’re an experienced athlete or are brand new to CrossFit, our staff is dedicated to helping you achieve your goals. Our experienced and knowledgeable coaches will assist you as you progress, and support you every step of the way.

New to CrossFit?
Come in for a free workout! We offer a free, 1-hour class for prospective clients every Saturday at 12noon. Come by & see the gym, meet the coaches, gain valuable information, & get a great workout. Designed for all levels.

Sign up for the free class HERE.

Experienced CrossFitter?
Click HERE for more information.

Sign Up!

Workout of the Day

Wednesday July 17th, 2019

Part A:
Intensity (Rx)
At 0:00
400m run
30 thruster (95/65)
30 burpee over barbell

Part B:
At 10:00
30 burpee over barbell
400m run
30 thruster (95/65)

Part C:
At 20:00
30 thruster
30 burpee over bar
400m run

Score A: Triplet 1
Score B: Triplet 2
Score C: Triplet 3

Consistency
At 0:00
400m run
30 thruster (75/55)
30 burpee over barbell

At 10:00
30 burpee over barbell
400m run
30 thruster

At 20:00
30 thruster
400m run
30 calorie row

Score A: Triplet 1
Score B: Triplet 2
Score C: Triplet 3

Mechanics:
At 0:00
400m run
30 thruster (65/45)
30 burpee over barbell

At 10:00
30 burpee over barbell
400m run
30 thruster

At 20:00
30 thruster
30 burpee over bar
400m run

Score A: Triplet 1
Score B: Triplet 2
Score C: Triplet 3

Part B (optional):
EMOM 10
Min 1: :10 HS Hold into 5 HSPU
Min 2: :10 second bar hang into 3 strict pull-ups

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Class Notes:
Today is pretty straightforward. Use the rest and recovery time effectively between each piece of the metcon. For the thrusters, take a crack at 15/10/5 or 12/10/8 or any set breakdowns with descending rep counts. Definitely wouldn’t recommend going unbroken on these.

If you are not making the work with 3-4:00 of rest per Triplet, consider a scale to 20-20-200m.

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CrossFit Kids at CrossFit Falls Church AUGUST SESSION!


August End-of-the-summer Session starts August 1st
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Tuesdays & Thursdays at 10:00am
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Location: CrossFit Falls Church
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Click HERE for the sign up link (scroll to Class Sessions)!

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31 Heroes 2019

– August 3rd, 2019 8am to 12pm
– Heats to be posted July 21

the WOD:
AMRAP 31
8 Thrusters
6 Rope Climbs
11 Box Jumps
400m Run with 45/25 sandbag or pack

Partner 1 works the movements, while Partner 2 Runs. Then switch and share.

Why we do 31 Heroes? Click HERE.

AUGUST 2019 ELEMENTS CLASS

Join a fun, challenging, and informative introduction to CrossFit and our gym. 6-8 one-hour sessions packed full of instruction, movements, and workouts!

AUGUST 2019 Elements
Mondays & Wednesdays 7:30pm. (starts August 5th)

Click HERE to Sign-Up!

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ATHLETES WITHOUT LIMITS

Click here for great info!

CrossFit Adaptation is proudly supporting & partnering with AWL.