Tuesday, March 7, 2017


Tuesday, March 7, 2017

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:


Join us Saturday, March 11 at 9 am with Potomac River Running for CrossFit for Runners WOD. This training session is some serious (-ly fun!) cross training for runners! The goal is to introduce CrossFit’s methodology of training as a means to improve running performance – focusing on improving 10 basic physical skills including cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Participants will experience CrossFit Route 7’s fun, competitive, supportive and community centered environment. Expect to work hard, sweat and have a good time! Participants who wish to enroll in the Foundations Course will receive $25 off if they register on the same day of the workshop!

Sign up! https://crossfitroute7.com/schedule/


Our friends at Mighty Meals will be back this week with more samples and info about their services.
-Monday, March 6 at 6:00 pm
-Tuesday, March 7 at 6:45 am.
You have got to try the lasagna!


Hang Power Clean:
5 x 2 (ME)

For time:
15-12-9 (Fx: 12-9-6 rep scheme)
Power clean 115/80 Fx: 95/65

Rest 3:00 and repeat
RX+: 135/95