Strength Every 2:00, 4 Rounds1) 8 Bench Press (↑) (start around 60-65%)2) 10 Underhand Pendlay Row + 20 Underhand Banded Pullaparts*Score is Bench Press Conditioning AMRAP 8100m Run12 Single Dumbbell Suitcase Deadlift (50/35) (FX: 35/20) (RX+: 70/50)8 Weighted Situps (25/15) (FX: 15/10) (RX+: 45/25)4 Burpees Over DumbbellRead More

SQUAD WOD AMRAP 25 w/ Partner – Split Reps Any Way 100 Wallballs (20/14) 80 Hang Power Cleans (135/95) (FX: 105/70) (RX+: 155/105) 600m Team Run 40 Thrusters (135/95) (FX: 105/70) (RX+: 155/105) 20 Rope Climbs (FX: 12) (RX+: Switch every 2 reps)Read More

Conditioning EMOM 301) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)2) AMRAP Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)3) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13)4) AMRAP Calorie Row5) Rest6) Rest*Score is total AMRAP Post-Conditioning Recovery 2:00 Pancake Stretch w/ Band or Rig2:00 Saddle PoseRead More

Strength Every 2:00, 6 Sets3-Level Snatch Balance (↑, CAP at 75%)*3-Levels = Snatch Grip Push Jerk, Snatch Balance to Parallel, full Snatch BalanceFX: 2 Snatch Grip Push Jerk + 1 Overhead Squat (↑, CAP at 75%) Conditioning 4 Rounds for Time:50 Double Unders (FX: 35)12 Toes to Bar (FX: Hanging Knee Raises) (RX+: Unbroken)24 Jump...Read More

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM Last chance to reserve a ticket, by NOON today!Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit.Who: Friends and family are welcome!How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or Venmo (@crossfitroute7) or by giving $25 cash to Anastasia...Read More

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM!RESERVE YOUR TICKETS BY TOMORROW AT NOON! Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit.Who: Friends and family are welcome!How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or Venmo (@crossfitroute7) or by giving $25 cash to Anastasia or George....Read More

Weekly OverviewEvents/ClassesMondayPower CleansTuesdayRing Muscle-Up DevelopmentWednesdayFront Squat and Sandbag Over-the-ShoulderAb Attack at 5:45 PM!LAST DAY to reserve Nats Game tickets!Thursday3-Level Snatch BalanceFridayConditioning IntervalsSaturdaySquad WODSundayBench Press and Pendlay Row Strength Every 1:30, 10 Sets1-5) 1 High Hang Power Clean + 1 Push Press + 1 Push Jerk (↑)6-10) 1 Hang Power Clean + 1 Push Jerk (↑)*Start...Read More

Conditioning 4 Rounds of 1:00 on/:15 off1) 15/10 Calorie Row (FX: 12/8) (RX+: 18/13)2) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13)3) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)4) 20 Situps5) AMRAP Burpee Slam Balls (20/15) (FX: 15/10) (RX+: 25/20)6) Rest7) Rest*Score is total Burpee Slam BallsRead More

SQUAD WOD With a Partner – Split Reps Any Way AMRAP 12 100m Single Kettlebell Suitcase Carry – Partner 1 100m Single Kettlebell Suitcase Carry – Partner 2 20 Squat Cleans80 Double-Unders (FX: 60) (RX+: 100) Rest 4:00 AMRAP 12 100m Single Kettlebell Front Rack Carry – Partner 1 100m Single Kettlebell Front Rack Carry...Read More

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM! RESERVE YOUR TICKETS BY WEDNESDAY, AUGUST 10TH!Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit. Who: Friends and family are welcome! How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or venmo (@crossfitroute7) or by giving $25 cash to Anastasia...Read More