Weekly OverviewEvents/ClassesMondaySnatchTuesdayBenchmark WOD “Helen” WednesdayBack Squat5:45pm Ring Muscle-Ups Skills ClinicThursdayStrict Press, Strict Chin-UpsFridayDeadliftSaturdaySquad WODSundayUnilateral Lower/Upper8am Power Yoga StrengthEvery 2:00, 9 SetsSquat Snatch1-3) 3 @70-75%4-6) 2 @75-80%7-9) 1 @ (↑)*Reset b/t reps ConditioningAMRAP 88 Jump Squats4 Burpees Over Bar1 Snatch (155/105) (FX: 115/80) (RX+: 185/125)*RX/RX+ Min: 7 RoundsRead More

Power Yoga with Sarah S. this morning at 8 AM! StrengthSkies Out, Bi’s/Tri’s OutEvery 1:30, 3 Rounds1) 16 Alternating Dumbbell Curls2) 8-10 Feet Elevated Ring Rows3) 16 Banded Tricep Pulldowns4) 8-10 Deficit Push-Ups ConditioningFor Time:500/400m Ski (FX: 400/300m) (RX+: 550/450m) (2:00 Cap)400m Run (FX: 300m)150 Double Unders (FX: 100)*8:00 CapRead More

Squad WODAMRAP 25 w/ Partner – Alternate Movements12/9 Calorie Row (FX: 9/6)9 Burpees Over Bar6 Power Cleans (135/95) (FX: 95/65) (RX+: Unbroken)30 Double Unders1 Rope ClimbRead More

StrengthEvery 2:00, 6 Sets1-3) 2 Snatch Grip Strict Press + 2 30X-Tempo Overhead Squat (↑)4-6) 2 Snatch Grip Push Press + 2 Overhead Squat (65-70% of 1RM Snatch)*30X-Tempo – 3s down ConditioningEMOM 121) 20/15 Calorie Bike (FX: 16/12) (RX+: 24/18)2-3)AMRAP15 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)15 Wall Balls (20/14) (FX: 10)4) RestRead More

StrengthEvery 3:00, 4 Sets10 Deadlifts1-2) 50-55%3-4) 55-60% Superset Accessory (3+ out of 4 sets)10 Cossack Squats Conditioning2 Rounds for Time:500/400m Row (FX: 400/300m)800m Run (FX: 600m)*14:00 Cap*RX+: Sub 12:00Read More

Join us for Core-Flex at 5:45 PM tonight! Reserve your spot on ZenPlanner! StrengthEvery 2:00, 6 Sets1-3) 2 Push Jerk + 1 Split Jerk (70-75%)4-6) 1 Push Jerk + 1 Split Jerk (75-80%)*Reset b/t reps Conditioning5 Rounds for Time:72 Double Unders (FX: 60)12 Push Jerks (95/65) (FX: 75/55) (RX+: 135/95)12 Toes to Bar (FX: 8)*16:00...Read More

StrengthEvery 3:00, 4 Sets10 Back Squats1-2) 50-55%3-4) 55-60% Superset Accessory (3+ out of 4 sets):20-:30 PVC Front Rack Stretch on Box ConditioningFor Time:21-15-9Burpee Box Jump Overs (24/20)Hang Power Clean (155/105) (FX: 115/80) (RX+: 185/125)*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayBodybuilding Push,Gymnastics PullTuesdayBack Squat WednesdayPush Jerk, Split Jerk5:45pm Core FlexThursdayDeadliftFridayOverhead SquatSaturdaySquad WODSundaySkies Out, Bi’s/Tri’s Out8am Power Yoga StrengthEvery 3:00, 5 Sets10 Dumbbell Bench Press w/ Pause at Chest +3 Rope Climbs (FX: 2) (RX+: 2-3 50/50 Legless) ConditioningAMRAP 12100m Run10 Handstand Push-Ups (FX: 5) (RX+: Strict)100m Run20 Pull-Ups (FX: 10) (RX+: Chest to Bar Pull-Ups)*RX...Read More

The gym is closed today for the CrossFit L2 Seminar! REST UP and SEE YOU NEXT WEEK for the beginning of a new back squat and deadlift cycle! The gym will be closed today to host the CrossFit L2 Seminar. See you all tomorrow!Read More

CFR7 will be closed Saturday and Sunday for the CrossFit L2 Seminar. Instead of Squad WOD at the gym, come meet us in Vienna at the W&OD trial for a run (OR WALK), followed by coffee or a drink at Caboose! We are meeting up at the Caboose Tavern (520 Mill St NE, Vienna, VA)...Read More