YEAR 3!!!! M/F Partner competition at CFR7! We have people from all over the DMV come compete with us and each year we get bigger and better! This year, we have added a SCALED division, so EVERYONE can compete! Scaled, Intermediate and RX! Chat with a coach if you have questions, but find a partner...Read More

Ice Skating has been rescheduled to Sunday, January 26th! Join us next week from 1-3 PM at the National Gallery of Art Sculpture Garden Ice Rink! Squad WODAMRAP 24 – w/ Partner, Split Reps Any Way32/24 Calorie Row (FX: 24/18)32 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)32 Sit-Ups32/24 Calorie Bike (FX: 24/18)32 Hang Power Cleans...Read More

StrengthEvery 2:00, 4 Rounds1) 10 Tempo Dumbbell Bench Press2) 10 Tempo Strict Chin-Ups (Banded/Weighted)*Tempo: 3s down, 1s pause at chest/in hang ConditioningAMRAP 124-6-8-10-12, etc.50′ Shuttle RunsBurpee Pull-Ups (FX: Burpee Jumping Pull-Up) (RX+: Burpee Chest to Bar Pull-Ups)*RX/RX+ Min: Complete the Round of 10Read More

StrengthEvery 2:00, 6 Sets1 Front Squat + 1 Push Press + 1 Thruster (↑, start at 40-50% of 1RM Clean and Jerk) ConditioningFor Time:21-15-9Front SquatsPush PressThrusters90 Double Unders after each round (FX: 60 OR 90 Single Unders)*(RX: 95/65) (FX: 75/55) (RX+: 115/80)*15:00 CapRead More

StrengthEvery 2:30, 5 Sets3 Deadlift (65, 70, 75, 80, 80-85%) ConditioningAMRAP 1216/12 Calorie Row (FX: 12/9)16 Single Dumbbell Box Step Ups (50/35) (FX: 35/20)3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)*RX/RX+ Min: 3 RoundsRead More

Conditioning6 Rounds of :30 on, :30 off1) AMRAP Calorie Ski2) AMRAP 50′ Shuttle Runs3) AMRAP Calorie Bike4) AMRAP Burpees to 6″ Target*Score: Total Reps/Calories Cooldown1:30 on, :15 off1-2) Hip Flexor Lunge (:45 each side)3-4) Pigeon Pose5-6) Single Leg Forward FoldRead More

Order your 2025 United Long Sleeve T-Shirt!Deadline to order is this WEDNESDAY, January 15. Cost: $40Click link to order: ORDER HERE! Weekly OverviewEvents/ClassesMondaySnatchTuesdayConditioning IntervalsWednesdayDeadliftThursdayThruster ComplexFridayUpper Body Push/PullSaturdaySquad WODSeventh Heaven 7:15 AMSundayUpper Body Push/Pull1pm CFR7 Ice Skating(Sculpture Garden Rink, D.C.) StrengthEvery 2:00, 8 Sets1-4) 2 Hang Power Snatch + 1 Overhead Squat (↑, start at 50-60%...Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 Back Rack Split Squat (30-40% of 1RM Back Squat)2) :30-:45 / :30-:45 Side Plank Conditioning6 Rounds of 1:00 on, :15 off1) Max Calorie Row2) Rest*Score: Average Calorie Row (Round Down)Read More

Squad WODAMRAP 12 w/ Partner – Split Reps Any Way36/24 Calorie Ski (FX: 24/18)24 Dumbbell Bench Press (50/35) (FX: 35/20)12 50′ Shuttle Runs Rest 6:00 AMRAP 12 w/ Partner – Split Reps Any Way36/24 Calorie Bike (FX: 24/18)24 Pull-Ups (FX: Jumping Pull-Ups)12 Synchro Front Squats (95/65) (FX: 65/55)Read More

We are having the Optimum Wellness and Nutrition (O.W.N.) Challenge Kickoff/Nutrition Seminar TOMORROW at 11 AM! If you have any questions about your nutrition and eating habits, this will be a great way to learn more! Click here to find out more! StrengthEvery 2:00, 3 Rounds1) 100’/100′ Single Dumbbell Overhead Carry2) 100’/100′ Single Arm Banded...Read More