Want to develop your Bar Muscle-ups for the CrossFit Open?Join Coach Kevin for Skills Clinic tonight at 5:45 PM! FINAL 2023 OPEN DETAILS WHAT: The CrossFit Open is HERE. Starting this THURSDAY, CrossFit will release a workout every Thursday at 3pm for the next 3 weeks! CrossFit gyms around the world will all be doing the same...Read More

Valentine’s Day WODAMRAP 22 w/ Partner14 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)14 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 7 Chest to Bar Pull-Ups + 7 Bar Muscle-Ups)14 Bar Facing Burpees14 Toes to Bar (FX: 7)*One partner working at a time, switch every 1:00 CooldownProne Swimmers 2-3×10Lacrosse Ball Mash ShouldersFoam Roll QuadsRead More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayValentine’s Day WODWednesdayCleanBar Muscle-Up Skills Clinic at 5:45 PMThursdayStrict Gymnastics and Shoulder StabilityFridayCrossFit Open 23.1Friday Night Lights at 4:30 PMSaturdaySquad WODSeventh Heaven Competition WOD at 7:15 AMSundayTBD – Based on Open 23.1CrossFit Open 23.1 Make-Up at 11 AM StrengthEvery 2:00, 8 Sets1-4) 2 Muscle Snatch + 1 Power Snatch (↑, start at 35-40% of...Read More

The gym will be closed today to host the CrossFit L1 Certification Seminar.Read More

The gym will be closed today to host the CrossFit L1 Certification Seminar. Join us at Settle Down Brewing Co. in Falls Church from 1-4 PM instead!Read More

Reminders: Join us TOMORROW, Saturday, February 11, from 1-4 at Settle Down Easy Brewing Co. in Falls Church to celebrate the beginning of the Open! CFR7 will be CLOSED this weekend for the CF-L1 Seminar! Conditioning5 Rounds of 2:30 on/2:30 off250/200m Row (FX: 200/150m) (RX+: 300/250m)60 Double Unders (FX: 40)AMRAP Single Dumbbell Devil’s Press (50/35)...Read More

StrengthEvery 2:00, 6 Sets2 High Hang Squat Clean + 2 Push Jerk (65-70% of 1RM CJ)*Hold onto bar between reps ConditioningFor Time:10 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups ) (RX+: Ring Muscle-Ups)30 Box Jump Overs (24/20)45 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)30 Box Jump Overs (24/20)10 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+:...Read More

Blast your core with Coach Mariah at tonight’s 5:45pm Ab Attack! StrengthEvery 2:00, 3 Rounds1) 10 Hip Thrusts2) 10 Goblet Cossack Squats3) :45-1:00 Plank + :15-:30 Ring Row Hold Conditioning6 Rounds of :20 on/:10 off1) AMRAP Calorie Bike2) Rest3) Rest4) Rest*Score is Total CaloriesRead More

StrengthEvery 2:00, 8 Sets1-4) 2 Snatch Grip Push Jerk + 2 Overhead Squats (65-70% of 1RM Snatch)5-8) 2 Snatch Balance (↑) ConditioningAMRAP 103 Wall Walks (FX: 2) (RX+: 2 Hand Release Push-Ups into each)9 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)12 Toes to Bar (FX: 9) (RX+: 15)Read More

The 2023 CrossFit Open starts on February 16th! We will complete the three Open work-outs at the gym every Friday! We will do a “team draft” one week from today on February 13th, so sign up at http://games.crossfit.com by February 12th to be placed on a team! Weekly OverviewEvents/ClassesMondayRowing & Power Clean IntervalsTuesdaySnatch BalanceWednesdayLower Body...Read More