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! StrengthSuns and BunsEvery 2:00, 3 Rounds1) 12 Hip Thrusts with Banded Hip Abduction2) 12 Goblet Box Step Ups Rest 4:00Skies and Bi’sEvery 2:00, 3 Rounds1)...Read More

In addition to Toes to Bar and Double Unders, tonight’s 5:45pm Skills Clinic will cover CROSSOVERS! StrengthEvery 2:00, 8 Sets1-4) 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat (↑, start at 60-65% 1RM Snatch)5-8) 1 High Hang Squat Snatch + 1 Hang Squat Snatch (↑)*Hold onto bar between reps...Read More

Happy Independence Day! Holiday class schedule – classes at 9 AM and 10 AM only! 4th of July WOD7 Rounds for Time w/ Partner (Split reps any way)4 Rope Climbs (FX: 2)100m Team Run7 Power Clean (185/125) (FX: 155/105) (RX+: 205/145)7 Synchro Bar Facing Burpees6 Bar Muscle-Ups (FX: Chest to Bar Pull-Up) (RX+: Ring Muscle-Ups)*35:00...Read More

Weekly OverviewEvents/ClassesMondayHandstand Skill DevelopmentTuesday4th of July WODHoliday Schedule: Only 9 AM and 10 AM classesWednesdaySnatchToes-to-Bar & Double Under/Crossover Skills Clinic at 5:45 PMThursdaySuns & Buns, Bis & TrisFridayFront SquatSaturdaySquad WODSeventh Heaven Comp WOD at 7:15 AMSundayLong Conditioning Intervals StrengthEvery 1:30, 4 Rounds1) 1:00 Handstand Walk Practice (FX: Handstand Development)2) 15 Behind the Back Wrist Curls3)...Read More

Summer Morning Schedule starting Monday, July 3rd!Monday – Friday: 5:30 AM6:30 AM9:30 AMCome work-out at 9:30 AM every day of the week (7:30 AM will be back in September)! Evening classes will remain the same. StrengthEvery 2:00, 3 Rounds1) 10 Bent Over Row + 20 Underhand Banded Pullaparts2) 50’/50′ Single Arm Bottoms Up Kettlebell Carry3)...Read More

Summer Morning Schedule starting Monday, July 3rd!Monday – Friday: 5:30 AM6:30 AM9:30 AMCome work-out at 9:30 AM every day of the week (7:30 AM will be back in September)! Evening classes will remain the same. Squad WODAMRAP 1240/30 Calorie Bike (FX: 30/22)20 Synchro Barbell/Dumbbell Snatch Rest 4:00 AMRAP 1240/30 Calorie Ski (FX: 30/22)20 Synchro Barbell/Dumbbell...Read More

StrengthEvery 3:00, 4 Sets1-2) 10 Bench Press (60-65%)3-4) 8 Bench Press (65-70%) Superset Accessory (3+ out of 4 sets):30 PVC Lat Stretch w/ Box ConditioningAMRAP 125-10-15, etc.Box Jump Overs (24/20)Toes to BarHand Release Push-Ups (FX: Push-Ups)*FX: 3-6-9, etc.Read More

StrengthEvery 2:00, 3 Rounds1) 5/5 30X-Tempo Back Rack Bulgarian Split Squat (3s down)2) 10 Side Plank Hip Touches + :15-:30 Side Plank (each side)3) 50′ Backwards Sled Pull ConditioningFor Time:100-75-50-25 Double Unders (FX: 80-60-40-20) (RX+: Unbroken)20 Back Rack Lunges (75/55) (FX: 55/35) (RX+: 115/80)*10:00 CapRead More

Build up your core strength and stability with Core Flex at 5:45 PM tonight! StrengthEvery 3:00, 4 Sets8 Deadlifts (60-65%)Superset Accessory (3+ out of 4 sets)10 Cuban Press Conditioning4 Rounds for Time:500/400m Row (FX: 400/300m)15 Pull-Ups (FX: 10) (RX+: Unbroken)*14:00 CapRead More

StrengthEvery 2:30, 6 Sets1 Power Clean + 1 Split Jerk w/ 5s Pause in Split + 2 Split Jerk (70-75% 1RM CJ) ConditioningAMRAP 10200m Run5 Hang Power Cleans (115/80) (FX: 95/55) (RX+: 135/95)10 Shoulder to Overhead (115/80) (FX: 95/55) (RX+: 135/95)*RX+: Unbroken Cleans into Unbroken Shoulder to OverheadRead More