StrengthEvery 1:30, 4 Rounds1) 6 31X-Tempo Strict Ring Dip (FX: Banded) (RX+: Weighted)2) 6 X13-Tempo Strict Pull-Up (FX: Banded) (RX+: Weighted)3) 15 Banded Face Pulls ConditioningIn 8:00275/225m Ski (FX: 225/175m) (RX+: 300/250m) (1:00 Cap)into…AMRAP15 Hand Release Push-Ups (FX: 10 Push-Ups)2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)Read More

Squad WOD4 Rounds of 7:00 on, 2:00 off w/ Partner – Split Reps Any Way400m Team Run (FX: 300m)30 Burpee Box Jump Overs (24/20) (FX: 20)AMRAP Calorie Row*Score is total CaloriesRead More

StrengthEMOM 151) 3-5 Strict Handstand Push-Ups2) 3-5 Bar Muscle-Ups3) 15 Underhand Banded Pullaparts w/ Pause Apart FX: 1-2 BMU, Pressing/Pulling Development (Abmat/Pike HSPU, Banded Pulling, etc.)RX+: Wall Facing OR Deficit HSPU, 6-8 BMU ConditioningFor Time:120 Double Unders (FX: 80)40 Sit-Ups20 Shoulder to Overhead (135/95) (FX: 95/65) (RX+: 155/105)40 Sit-Ups120 Double Unders (FX: 80)*12:00 CapRead More

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers! Tomorrow is the LAST DAY to get your tickets to the Nats Game! Tickets: Sign-up HERE and venmo @crossfitroute7 $26 by July 26th Friends and family welcome! StrengthEvery 3:00, 4 Sets2 Deadstop Deadlift + 4 Deadlift (65-70%) Superset Accessory (3+ out...Read More

Work on your core strength and mobility at Core-Flex tonight at 5:45 PM! Conditioning4 Rounds of :50 on/:10 off1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)2) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)3) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)4) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)5) AMRAP Burpee Pull-Ups6) Rest*Score is total Burpee Pull-Ups...Read More

StrengthEvery 3:00, 4 Sets2 Pause Back Squat + 4 Back Squat (65-70%) Superset Accessory (3+ out of 4)5/5 Kettlebell Hip Shift “Karen”For Time:150 Wall Balls (20/14)*Compare to 5/8/23Read More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayBack Squat,Benchmark WOD “Karen” WednesdayConditioning Intervals5:45pm Core FlexThursdayDeadliftFridayGymnastics DevelopmentSaturdaySquad WODSundayStrict Gymnastics8am Power Yoga StrengthEvery 2:00, 8 Sets1-4) 1 High Hang Power Snatch + 1 Power Snatch (60-65%)5-8) 1 Hang Power Snatch + 1 Power Snatch (↑)*Reset b/t reps ConditioningAMRAP 12100m Run3 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)60 Double...Read More

Conditioning4 Rounds of :30 on/:30 off1) AMRAP Calorie Row2) AMRAP Burpees to 6″ Target3) AMRAP Calorie Bike4) AMRAP Sit-Ups5) AMRAP Calorie Ski6) AMRAP Box Jumps (24/20)7) Rest*Score is total reps Cooldown:30 on/:10 offSaddle PoseDowndog to Seal PoseSingle Leg Forward Fold (Side A)Single Leg Forward Fold (Side B)Pigeon Pose (Side A)Pigeon Pose (Side B)Supine Spinal Twist...Read More

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007 Partner Hero WOD “Badger”3 Rounds for Time – Split Reps Any Way30 Squat Cleans (95/65)30 Pull-Ups800m Team RunRead More

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers! ONE WEEKS left to get your tickets to the Nats Game! Tickets: Sign-up HERE and venmo @crossfitroute7 $26 by July 26th Friends and family welcome! StrengthEvery 3:00, 4 Sets8 Bench Press1-2) 60-65%3-4) 65-70% Superset Accessory (3+ out of 4)50′ Double Kettlebell...Read More