StrengthEvery 2:00, 6 Sets1 Hang Power Clean + 1 Push Press + 1 Push Jerk (↑, start at 40-50% of 1RM CJ)*Reset b/t Push Press and Push Jerk ConditioningFor Time:15 Handstand Push-Ups (FX: 10 OR 1 Abmat) (RX+: Wall Facing Strict OR 2″/1″ Deficit)90 Double Unders (FX: 60 OR Single Unders)30 Hang Clean and Jerk...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Double Kettlebell Front Rack Reverse Lunge2) 150′ Sandbag Bear Hug Carry Conditioning3 Rounds of 1:00 on, :10 off – w/ Partner, Split Reps Any Way1) 40/30 Calorie Bike (FX: 30/22) (RX+: 50/38)2-3) AMRAP Wall Balls (20/14) (FX: 14/10)4) Rest5) Rest*Score: Total Wall Balls*RX/RX+ Min: 120 RepsRead More

CAPS ARE HOT AND WE’RE GOING BACK! If you follow hockey, it should be no surprised that tickets are expensive , but if we’re lucky, we may get to see Ovechkin break some records! Tickets: $180/seat.Includes food/drink through the second period Sign up here! DEADLINE TO SIGN-UP: MARCH 27thRead More

Sign-up for our 10 year Anniversary Celebration!Join us Saturday, February 1st at 9 AM for an AM v. Noon v. PM throwdown and Famous Dave’s BBQ! SIGN UP HERE to work-out OR if you want to eat! Deadline to sign-up for your team is TODAY! Conditioning10 Rounds for Time:250/200m Row30 Double Unders (FX: 20 OR...Read More

Have you signed up for our 10 year Anniversary Celebration!? Join us Saturday, February 1st at 9 AM for an AM v. Noon v. PM throwdown and Famous Dave’s BBQ! SIGN UP HERE to work-out OR if you want to eat! Deadline to sign-up for your team is TOMORROW! StrengthEvery 2:00, 5 Sets3-Position Power Snatch...Read More

Modified Martin Luther King Day Schedule! Morning classes: 9 & 10 AM only, and normal evening schedule (4:30, 5:30, 6:30 PM) SIGN-UP FOR OUR 10 YEAR ANNIVERSARY THROW-DOWN AND BBQ ON SATURDAY, FEBRUARY 1st! Weekly OverviewEvents/ClassesMondayBack SquatHoliday Schedule:7:30am Open Gym 9am, 10am, 4:30pm, 5:30pm, 6:30pm WODsTuesdayPower SnatchWednesdayLong ConditioningThursdayKettlebell/SandbagFridayClean and Jerk ComplexSaturdaySquad WODSundayUniliateral Lower Body +...Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 Half Kneeling Single Dumbbell Press2) 10/10 Single Dumbbell Row3) 1:00 Plank (Optional Weighted) ConditioningIn 8:00275/225m Ski (FX: 250/200m) (RX+: 300/250m) (1:00 Cap)into…AMRAP30 Double Unders (FX: Single Unders)5/5 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 24/16 KB)*RX/RX+ Min: 5 RoundsRead More

YEAR 3!!!! M/F Partner competition at CFR7! We have people from all over the DMV come compete with us and each year we get bigger and better! This year, we have added a SCALED division, so EVERYONE can compete! Scaled, Intermediate and RX! Chat with a coach if you have questions, but find a partner...Read More

Ice Skating has been rescheduled to Sunday, January 26th! Join us next week from 1-3 PM at the National Gallery of Art Sculpture Garden Ice Rink! Squad WODAMRAP 24 – w/ Partner, Split Reps Any Way32/24 Calorie Row (FX: 24/18)32 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)32 Sit-Ups32/24 Calorie Bike (FX: 24/18)32 Hang Power Cleans...Read More

StrengthEvery 2:00, 4 Rounds1) 10 Tempo Dumbbell Bench Press2) 10 Tempo Strict Chin-Ups (Banded/Weighted)*Tempo: 3s down, 1s pause at chest/in hang ConditioningAMRAP 124-6-8-10-12, etc.50′ Shuttle RunsBurpee Pull-Ups (FX: Burpee Jumping Pull-Up) (RX+: Burpee Chest to Bar Pull-Ups)*RX/RX+ Min: Complete the Round of 10Read More