StrengthEvery 1:30, 3 Rounds1) 6 Ring Rows with Alternating Single Arm Eccentric2) :20-:30 L-Sit or Knee Tuck Hold3) :15/:15 Single Leg Glute Bridge Hold*L-Sit/Knee Tuck – Parallettes, Rings, Floor, etc. ConditioningEvery 1:30, 3 Rounds1) 250/200m Ski (FX: 200/150m) + AMRAP Calorie Row2) Rest3) 200m Run (FX: 100m) + AMRAP Calorie Bike4) Rest*Score is total AMRAP...Read More

Squad WOD2 Rounds for Time w/ Partner – Split Reps Any Way30 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)15 Synchro Sit-Ups3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)30 Push Press (95/65) (FX: 75/55) (RX+: 115/80)15 Synchro Sit-Ups3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)30 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)15 Synchro Sit-Ups3 Rope Climbs (FX:...Read More

StrengthEvery 3:00, 4 Sets8 Deadlifts1-2) 60-65%3-4) 65-70%Superset Accessory (3+ out of 4 sets)10/10 90/90 Hip Internal Rotation Lift Off Conditioning4 Rounds of :30 on/:30 off1) 18/14 Calorie Bike (FX: 14/11) (RX+: 22/17)2) AMRAP Burpees to 12″ Target (FX: Burpees to 6″ Target)3) Rest4) RestRead More

StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull + 1 High Hang Power Snatch + 1 Power Snatch (65-70%)5-8) 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch (70-75%)*Drop bar after High Hang/Hang Snatch ConditioningAMRAP 840 Double Unders (FX: 20)40 Speed Steps (FX: Single Unders)8 Snatches (125/85) (FX: 95/65) (RX+: 145/100)Read More

Core-Flex tonight at 5:45 PM! Come work on core strength and stability! StrengthEvery 3:00, 4 Sets8 Back Squats1-2) 60-65%3-4) 65-70%Superset Accessory (3+ out of 4 sets)15 Banded High Row + External Rotation ConditioningFor Time:500/400m Row (FX: 400/300m)30 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 15 Bar Muscle-Ups)60 Wall Balls (20/14) (10’/9′) (RX+: Unbroken)30 Chest to...Read More

TOMORROW is the deadline to order your Ice Shaker Bottles and Hats! $36 each! Venmo @crossfitroute7 StrengthEvery 3:00, 4 Sets1-2) 10 Strict Press (60-65%)3-4) 8 Strict Press (65-70%) Superset Accessory (3+ out of 4 sets)10 Prone Swimmers ConditioningAMRAP 15400m Run30 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)30 Single Dumbbell Box Step Ups...Read More

LAST CALL FOR TICKETS TO THE NATS GAME!Saturday, July 22nd, 7 PM! Tickets are $27. Family and friends welcome!Venmo @crossfitroute7 Weekly OverviewEvents/ClassesMondayClean, “The Chief”TuesdayStrict PressWednesdayBack SquatCore Flex at 5:45 PMThursdaySnatchFridayDeadliftSaturdaySquad WODSundayCore, Conditioning Intervals StrengthEvery 2:00, 6 Sets1 Power Clean + 1 Squat Clean (↑, start at 65-70% 1RM CJ)*Hold onto bar between reps “The Chief”5...Read More

Conditioning5 Rounds of :45 on/:15 off1) AMRAP Calorie Row2) AMRAP Box Step Overs (24/20)3) AMRAP Calorie Bike4) AMRAP Sit-Ups5) AMRAP Calorie Ski6) Rest*Score is total repsRead More

Join CFR7 at the Nationals game on Saturday, July 22 (7pm!)Deadline to buy tickets is MONDAY, July 10th!Venmo $27 to @crossfitroute7Friends and family are welcome! Don’t miss out! SATURDAY SCHEDULE7:15 AM: Seventh Heaven Comp WOD9:00 AM: Squad WOD!10:00 AM: Squad WOD! Squad WOD5 Rounds for Time:200m Run/15 Toes to Bar (FX: 10)15 Toes to Bar/200m...Read More

StrengthEvery 2:30, 6 Sets1-2) 2 Pause Front Squat + 1 Front Squat (65-70%)3-4) 1 Pause Front Squat + 2 Front Squat (70-75%)5-6) 3 Front Squats (75-80%) Conditioning6 Rounds for Time:6 Burpees Over Kettlebell9 Box Jumps (30/24) (FX: 24/20)12 Wall Balls (11’/10′) (FX: 10’/9′)*12:00 CapRead More