Conditioning EMOM 301) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)2) AMRAP Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)3) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13)4) AMRAP Calorie Row5) Rest6) Rest*Score is total AMRAP Post-Conditioning Recovery 2:00 Pancake Stretch w/ Band or Rig2:00 Saddle PoseRead More

Strength Every 2:00, 6 Sets3-Level Snatch Balance (↑, CAP at 75%)*3-Levels = Snatch Grip Push Jerk, Snatch Balance to Parallel, full Snatch BalanceFX: 2 Snatch Grip Push Jerk + 1 Overhead Squat (↑, CAP at 75%) Conditioning 4 Rounds for Time:50 Double Unders (FX: 35)12 Toes to Bar (FX: Hanging Knee Raises) (RX+: Unbroken)24 Jump...Read More

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM Last chance to reserve a ticket, by NOON today!Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit.Who: Friends and family are welcome!How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or Venmo (@crossfitroute7) or by giving $25 cash to Anastasia...Read More

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM!RESERVE YOUR TICKETS BY TOMORROW AT NOON! Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit.Who: Friends and family are welcome!How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or Venmo (@crossfitroute7) or by giving $25 cash to Anastasia or George....Read More

Weekly OverviewEvents/ClassesMondayPower CleansTuesdayRing Muscle-Up DevelopmentWednesdayFront Squat and Sandbag Over-the-ShoulderAb Attack at 5:45 PM!LAST DAY to reserve Nats Game tickets!Thursday3-Level Snatch BalanceFridayConditioning IntervalsSaturdaySquad WODSundayBench Press and Pendlay Row Strength Every 1:30, 10 Sets1-5) 1 High Hang Power Clean + 1 Push Press + 1 Push Jerk (↑)6-10) 1 Hang Power Clean + 1 Push Jerk (↑)*Start...Read More

Conditioning 4 Rounds of 1:00 on/:15 off1) 15/10 Calorie Row (FX: 12/8) (RX+: 18/13)2) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13)3) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)4) 20 Situps5) AMRAP Burpee Slam Balls (20/15) (FX: 15/10) (RX+: 25/20)6) Rest7) Rest*Score is total Burpee Slam BallsRead More

SQUAD WOD With a Partner – Split Reps Any Way AMRAP 12 100m Single Kettlebell Suitcase Carry – Partner 1 100m Single Kettlebell Suitcase Carry – Partner 2 20 Squat Cleans80 Double-Unders (FX: 60) (RX+: 100) Rest 4:00 AMRAP 12 100m Single Kettlebell Front Rack Carry – Partner 1 100m Single Kettlebell Front Rack Carry...Read More

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM! RESERVE YOUR TICKETS BY WEDNESDAY, AUGUST 10TH!Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit. Who: Friends and family are welcome! How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or venmo (@crossfitroute7) or by giving $25 cash to Anastasia...Read More

Strength Every 2:00, 8 Sets1-2) 1 High Hang Power Snatch + 2 Power Snatch (60-65%)3-4) 1 Hang Power Snatch + 2 Power Snatch (65-70%)5-8) 3 Power Snatch (70-75%) Conditioning AMRAP 53 Chest to Bar Pull-Ups OR 1 Bar Muscle Up (FX: Pull-Ups) (RX+: Bar Muscle-Ups)6 Power Snatch (75/55) (FX: 55/35) (RX+: 95/65) Rest 3:00AMRAP 56...Read More

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM! ONE WEEK LEFT TO RESERVE YOUR TICKETS! Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit. Who: Friends and family are welcome! How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or venmo (@crossfitroute7) or by giving $25 cash to...Read More