High Hang Clean 1×3 @65%, 1×3 @70%, 3×3 @75% Every minute on the minute for 15 minutes: (3 cycles) Minute 1: 15/12 Cal on Assault Bike, Fx: 12/10 Minute 2: 15 Hollow-Rocks, (Fx: 12 Hollow-Rocks) Minute 3: 15/12 Cal Row (Fx: 12/10) Minute 4: 20 Russian KBS (32/24) (Fx: 24/16) Minute 5 RestRead 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# ===================================== Push Press 5×5@65-70% (A) 5 RFT: 400m Run 30 Wall-Balls 20/14, Fx: 20, Rx+:30/20Read More
After 3 years of being an integral part of our CFR7 community, we are wishing Coach Nicole farewell. Nicole joined CFR7 as an athlete, then participated in our coaches intern program and eventually developed into an outstanding lead coach (we believe she is one of the best in the DC area!). Coach Nicole will be...Read More
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight...Read More
Here’s some motivation for your Monday! Congratulations to Coach Crystal, Ashley and Kristen and their 2nd Place finish at the Buff Betty adventure race this past weekend. Buff Betty is the only all-women’s adventure race in the country! Soloists, two-, three- or four-person teams have 6 hours to complete the course and retrieve as many...Read More
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel....Read More
FREE 7-fit CLASS today at 9:00 am. Come see how our gym get results! Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ FREE CrossFit CLASS today at 11:000 am. Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ ======================================= ======================================= Crossfit Total: *Back Squat – 1 RM *Strict Press – 1 RM *Deadlift – 1 RM *In the allotted time establish a 1 rep max...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# ===================================== 10 RFT: 10 Box Jumps 24/20 10 KBS 24/16kg 200m Run Finisher: Mobility as necessary for CF total OR Second metcon (for those not doing the CF Total on...Read More
FREE 7-fit CLASS tonight at 6:30 pm. Come see how our gym get results! Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ ======================================= Bring A Friend September Challenge: Get ready for the chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member...Read More
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