Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!! ================================= Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in...Read More

Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!! ================================= Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in...Read More

The idea of climbing Mt. Kilimanjaro came out of a gathering with my college buddies last year in Tahoe. At that point I looked at the whole process of getting ready physically and mentally as part of the journey. None of us had any previous mountaineering experience beyond day hikes and a few camping trips...Read More

We had an awesome weekend with the close of our weightlifting seminar and an outstanding showing of CrossFit Route 7 teams competing at Superfit DC. 4 podium finishes with the majority of the teams making it into the final WOD. Outstanding weekend athletes. ================================== Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell...Read More

“4 Rounds, not for time, for quality (take ~20 minutes to complete) 15/12 Calorie Bike 21 Weighted Sit-ups (45/25) 100’ Bear Crawl 50’ Handstand Walk or 20 Shoulder Taps Rest 1-2 minutes between rounds “2 Rounds of: 25 KBS (24/16 KG) 15 Toes-to-Bar straight into… 40 KB Snatches, alternating (24/16 KG)”Read More

Come out this Saturday to support our teams competing at SuperFit DC! This is a 2 Person Team Event at Trident CrossFit! “Team Strong Puppy Lovers”: Addie and Karoline; “Fantastic Gymnastics”: Steve and Liza, “The best of both worlds”: Ed and Darrell, “Extra well rounded”: Max and Cooper, “White Girl Whey-sted: (that’s a good name)...Read More

Come out this Saturday to support our teams competing at SuperFit DC! This is a 2 Person Team Event at Trident CrossFit! “Team Strong Puppy Lovers”: Addie and Karoline; “Fantastic Gymnastics”: Steve and Liza, “The best of both worlds”: Ed and Darrell, “Extra well rounded”: Max and Cooper, “White Girl Whey-sted: (that’s a good name)...Read More

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in. Check this out! Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit# ===================================== 2 Hang Snatch + 2 Overhead Squat 1 @70%, 1 @75%, 3 sets 80% *% based on snatch 1RM   3 RFT: 400m Run 25 Wall-Balls 20/14, Fx: 15 Wall-Balls...Read More

FREE 7-fit CLASS tonight at 6:30pm. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ ===================== For time* 30/25 Calorie Bike 20 Burpee Box Jump Overs 24/20 10 Ring Muscle-ups, Fx: 10 C2B, 10 Ring Dips *Stagger Large Classes; 6 Minute Time Cap Partner Row Intervals: Alternate sprints on a Rower, with a partner,...Read More

2 Hang Clean + 2 Front Squat 1 @70%, 1 @75%, 3 sets @80% % based on clean 1RM 4 RFT: 200m Run 20 Russian KBS Rx: 32/24 Fx: 24/16 20 Hollow-RocksRead More