Saturday Schedule 7:15 AM: Seventh Heaven, Competition WOD9 AM & 10 AM: Squad WOD 10 Rounds for Time w/ Partner – Alternate Full Rounds 15 Wall Balls (20/14) (FX: 12) (RX+: 11’/10′) 12 Toes to Bar (FX: 9) (RX+: 15) 9 Deadlifts (155/105) (FX: 135/95) (RX+: 185/125) 6 Synchro Burpees 25:00 Cap Post-WOD Recovery2:00/2:00 Pigeon...Read More

Modified Class Schedule: 9 AM – WOD10 AM – WOD StrengthEMOM 121) 10/10 Single Leg Glute Bridge2) 15 Hollow Rocks3) :20/:20 Side Plank4) :45 Wall Sit Conditioning4 Rounds of :30 on/:30 off1) AMRAP Calorie Ski2) AMRAP Calorie Bike3) AMRAP Calorie Row4) AMRAP Kettlebell Swings (24/16) (FX: 16/12)5) AMRAP Burpees to 6″ Target (FX: Burpees)*Score is...Read More

HAPPY THANKSGIVING! The CFR7 team is so grateful and thankful for our entire community and everything that each of you brings to Route 7 Nation! We hope you have a restful and fulfilling holiday! Modified Thanksgiving Class Schedule: 7:30 AM – Open Gym9 AM – WOD10 AM – WOD Photo by Anthony Ledesma “Thanksgiving with...Read More

Wednesday Thanksgiving Schedule: 6 AM – WOD/Open Gym7 AM – WOD/Open Gym12 PM – WOD/Open Gym3 PM – WOD StrengthEvery 4:00, 4 Sets16 Back Rack Reverse Lunge100′ Sandbag Bear Hug Carry (FX: Kettlebell Farmer’s Carry) ConditioningEMOM 121) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)2) 3 Rope Climbs (FX: 2) (RX+: 4)3) AMRAP Goblet Step Ups...Read More

Upper back feeling tight? Join Coach Scinju for a Mobility Class at 5:45 PM! Photo by Anthony Ledesma StrengthEvery 2:00, 8 Sets1-2) 1 High Hang Power Snatch + 2 Touch and Go Power Snatch (↑, start around 50-60% of 1RM Snatch)3-4) 1 Hang Power Snatch + 2 Touch and Go Power Snatch (↑)5-8) 3 Touch...Read More

Working on your Ring Muscle-Ups? Join Coach Kevin for a Skills Clinic today at 5:45 PM! Weekly OverviewEvents/ClassesMondayFront Squat5:45 PM – Ring Muscle Up Skills ClinicTuesdayPower Snatch5:45 PM – Thoracic Spine Mobility ClassWednesdayLunge/SandbagThursday“Thanksgiving with the Girls”FridayLong ConditioningSaturdaySquad WODSundayStrict Press StrengthEvery 3:00, 5 Sets1) 5 Front Squats (65-70%)2-3) 5 Front Squat (70-75%)4-5) 10 Front Squats (45-50%)...Read More

StrengthEvery 2:00, 6 Sets3 Split Jerk w/ 2s Pause in Dip (65-70%) Conditioning4 Rounds for Time:60 Double Unders (FX: 40)24 Sit Ups6 EKO Complexes (95/65) (FX: 75/55) (RX+: 115/80)*14:00 Cap*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 LungesRead More

Thanksgiving Week Schedule! Reserve your spot now!Wednesday, November 23rd: 6 AM, 7 AM, 12 noon, 3 PMThursday, November 24th: 9 and 10 AM WODFriday, November 25th: 9 and 10 AM WOD SQUAD – WOD For Time w/ Partner – Split Reps Any Way1000/800m Row (FX: 800/600m) 100 Wall Balls (20/14) 75 Power Snatches (95/65) (FX:...Read More

StrengthEvery 2:00, 5 Sets4-6 Handstand Push-Ups (FX: Pike/Box Handstand Push-Ups) (RX+: Deficit) ConditioningEvery 2:00, 2 Rounds1) 30/21 Calorie Bike (FX: 24/16) (RX+: 36/26)2) 100 Double Unders (FX: 75) (RX+: 125)3) 30/21 Calorie Row (FX: 24/16) (RX+: 36/26) + AMRAP Burpees Over Rower4) Rest*Score is total Burpees Over RowerRead More

Last call to sign-up and join us for our Winter Wine Tasting at The Wine Outlet, Vienna, this Sunday at 2pm! Venmo $25 to @crossfitroute7 and sign-up below to enjoy the tasting! https://docs.google.com/spreadsheets/d/1mLej0APz3UqRrOuQDMkZ3C-NkMP0oGXipV0K9k-P__E/edit?usp=sharing StrengthEvery 2:00, 9 Sets1-3) 2 Power Clean to Parallel Catch + 1 Front Squat (↑, start around 70% 1RM CJ)4-6) 1 Power...Read More