Strength and Skill Schedule: Monday: Benchmark Wod “Filthy Fifty” Tuesday: Snatch Complex and Regionals Workout Wednesday: Back Squats Thursday: Muscle Ups and Hero WOD Friday: Sumo Deadlifts Saturday: Push Press and Triple AMRAP Sunday: Pistol Skill Work It’s Monday, time to grind! ================================== “Filthy Fifty” For time: 50 Box Jumps (24″/20″) 50 Jumping Pullups 50...Read More

Front Squat: 3 x 10 (Across around 75% of 1 RM) 3 Rounds for time: 20 Gobet Squats 50/35, Fx:35/20 20m Bear crawl 20m Single Arm DB Overhead Lunge 50/35, Fx:35/20 20 Toes 2 Bar Fx: Abmat Sit upsRead More

Join us today for a Free Class! https://crossfitroute7.com/try-us-for-free/ =============================== For time*: 800m Run 20 Strict HSPU (Fx = HSPU) 20 C2B Pull-ups (Fx = Pull-ups) 20 Deadlifts (275/185#) (Fx = 225/155#) 40 Burpees 20 Deadlifts (275/185#) 20 C2B Pull-ups 20 Strict HPSU 800m Run *40 minute time capRead More

Stay in the loop with our Summer Programming Cycle hint hint wink wink. Look over there========================> ==================== Clean Complex: 5 sets 2 High hang Cleans + 1 Low Hang Clean (70-75% of 1RM) *High Hang: 2-3″ dip, Shoulders behind the bar, Focus on speed under the bar *Low Hang: Shoulders in front of bar, Bar at the...Read More

There will never be a “Perfect” time so start now! Tonight at 7:30 pm: Join Coach Nicole and BJ for a free workshop at CrossFit Route 7. Learn how to combat the challenges of eating during one to the most difficult times of the year to stay focused on health and fitness. We will be...Read More

There will never be a “Perfect” time so start now! Thursday, June 14th at 7:30 pm: Join Coach Nicole and BJ for a free workshop at CrossFit Route 7. Learn how to combat the challenges of eating during one to the most difficult times of the year to stay focused on health and fitness. WE...Read More

There will never be a “Perfect” time so start now! Thursday, June 14th at 7:30 pm: Join Coach Nicole and BJ for a free workshop at CrossFit Route 7. Learn how to combat the challenges of eating during one to the most difficult times of the year to stay focused on health and fitness. WE...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/how-to-join/  =============================== It was a great day for testing our...Read More

Gymnastic Skill Development: 5 Sets: 8 Strict Chest to Ring Pull ups (Fx: Ring Pull ups) 10 Wall Facing HSPU (Fx: HSPU) 16 Weighted pistols (8L/8R) (Fx: Weighted Reverse lunges) Conditioning: AMRAP 8: 7 Toes to Bar 8 Push Jerks 135/95 (Fx: 115/80)Read More

CLOSED TODAY. No classes. and hope that you would take time to cheer on our Athletes and Coaches as they compete in the heart of D.C. It should be a beautiful day and plenty of Challenging WODs to watch. Our Teams: *Flex Appeal *Melted Box Jumpers *The “B” Team *Lats, Tats and ass *Team DILP...Read More