Want to get better at Toes-to-Bar or Double Unders? Sign up for the Skills Clinic tomorrow night at 6:45 PM on ZenPlanner! Strength E3MOM 152 Back Squats1: 75 – 80%2: 80 – 85%3: 80 – 85%4: 80 – 85%5: 85 – 90% Conditioning EMOM 151: 80 Double Unders (Fx: 60)2: 20/15 Calorie Bike (Fx: 15/10)...Read More
Want to learn more about nutrition? We have our monthly Nutrition Seminar with Ann Burbaker tonight at 7:30! This week’s topic is on Protein. Weekly OverviewEvents/ClassesMondaySquat CleanNutrition Seminar with Ann Burbaker at 7:30 PM!Free 7-Fit Class at 6:30 PM! Click here to register now. TuesdayBack SquatWednesday“Man Test”Toes-to-Bar/Double Unders Skills Clinic at 6:45 PM! Reserve your...Read More
There will be no class today as the CrossFit Route 7 Coaches are Competing at the Mid-Atlantic Crossfit Challenge! There will be Open Gym from 10 – 11:30 AM. Strength E2MOM 125 Tempo Romanian Deadlifts (3×01) (↑) Conditioning AMRAP 1212 Box Jump Overs (24/20) (Rx+: Clear the Box)1 – 2 – 3 – 4 –...Read More
Join us Monday, November 15, at 7:30PM for our Nutrition Seminar at CFR7: “Protein! The World of Macros, Part I” Come learn about the function/importance of protein, types of protein, and application in your work outs. *NO 7:30 PM WOD* Strength E2MOM 10Push Press1 – 4: 3@70 – 75%5: AMRAP @70 – 75% Conditioning With...Read More
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor...Read More
Strength E3MOM 18Squat Clean + 2 Front Squats (ME) Conditioning 60 Toes to Bar (Fx: 40) (Rx+: 80) But…Every time you break:500m Run Time Cap 12:00Read More
Strength E3MOM 18Snatch Deadlift to Knee with :03 Pause and :03 Eccentric + Power Snatch (↑) Conditioning 2 Rounds60 Double Unders30 Hang Power Snatches (75/55) (Fx: 45/35) (Rx+: 95/65)30 Push Ups (Fx: 15) Time Cap 10:00Read More
Weekly OverviewEvents/ClassesMondayStrict PullupsFree 7-Fit Class at 6:30PM! Click here to register now. TuesdaySnatch ComplexWednesdayClean ComplexThursday“Armistice”Free 7-Fit Class at 6:30PM! Click here to register now. FridayPush PressSaturdayCore WorkFree 7-Fit Class at 10AM! Click here to register now. SundayRomanian Deadlift Strength E2MOM 105 Supinated Grip Strict Chest to Bar Pull Ups (Fx: Chin Over Bar) (Rx+: Weighted)5...Read More
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