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# ===================================== Front Squat: 3 x 10 (Across around 75% of 1 RM) 3-4 Sets of: 20 Hollow Position Band Pull Downs 20 Single Arm Dumbbell Row (10L/10R) 20 Weighted Back Rack...Read More
June 30th 2018: 3 hour introductory self-defense course Where: Crossfit Route 7 8504-B Tyco Rd. Vienna, VA Date: Saturday June 30th 12:00 noon- 3:00pm Arrive at 11:55am sharp for check-in. Pricing: $60 individual registration add $49 to include our Home Training Program-video training tutorial $30 discount Content: Cultivating a useful self-defense mindset Managing encroachment into your...Read More
June 30th 2018: 3 hour introductory self-defense course Where: Crossfit Route 7 8504-B Tyco Rd. Vienna, VA Date: Saturday June 30th 12:00 noon- 3:00pm Arrive at 11:55am sharp for check-in. Pricing: $60 individual registration add $49 to include our Home Training Program-video training tutorial $30 discount Content: Cultivating a useful self-defense mindset Managing encroachment into your...Read More
FREE CLASS tonight at 6:45 pm. Knock out your first Foundations class at the same time! Kick start your 2018 fitness goals! Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74! Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ =============================== Great Job to all the teams this weekend...Read More
Push Press: 4 x 8 (A: 75-80% of 1RM) AMRAP 4: 12/9 Cal Row 8 Burpees Over the Rower, Fx: 8 burpees Rest 4:00 AMRAP 4: 10/7 Assault Bike Calories 8 Toes to bar, Fx: V-ups Rest 4:00 AMRAP 4: 100 m Run 8 Handstand Push ups, Fx: Hand release Push ups *Score is total...Read More
Sumo Deadlift: 3 x 10 (A: 75-80% of 1RM Deadlift) Superset with 3 x 10 Supermans w/2 count hold AMRAP 9: 6 Hang Power Clean and Jerks 115/85, Fx:95/65 12 Box Jumps 24/20Read More
Yoga cancelled tonight. ====== Muscle Up Skills and Drills: Rx: 5 x 3 Strict Muscle Ups Fx: 5 sets of 3 swings + 1 Muscle up (or a similar complex). Development: 3-5 Sets: 5 False Grip Ring Pull ups, 5 False grip ring rows 5 Low ring transitions “Schlitz” 4 rounds: 400m Run 4 Muscle...Read More
Back Squats: Every 4 Minutes for 20 Minutes Perform 10 Reps (ME: Working sets start at 60% of 1RM) Accessory-3 Sets of: 16 DB Bulgarian Split Squats (8L/8R) 15 Partner situps with Medball toss 10 Ring Rows (go weighted or elevate feet on box if possible)Read More
Snatch Complex: 6x 1 Low Hang below the knee Power Snatch + 1 Low Hang above the knee Power Snatch (ME) Beginners: 6 x 2 Low Hang Power Snatch (A: above the knee) “2018 Regionals Event 6” For time: 4 rope climbs 16 thrusters 155/105, Fx: 115/80 3 rope climbs 12 thrusters 155/105, Fx: 115/80...Read More
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