Box Schedule Update: Closed Saturday, June 9th. 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,...Read More
Box Schedule Update: Closed Saturday, June 9th. 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,...Read More
Box Schedule Update: Closed Saturday, June 9th. 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,...Read More
Box Schedule Update: Closed Saturday, June 9th. 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,...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/ =============================== Overview of Week: Monday: Meathead Monday Tuesday: Partner...Read More
Join us today for a Free Class! https://crossfitroute7.com/try-us-for-free/ =============================== Deadlift 5 x 5 Across @80-85% AMRAP 12 24 Wall Balls 12 Burpee box jumpsRead More
Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/ =============================== Tempo Back Squat 4 x 3 Tempo: 3211 Use 50-60% of 1 RM *What’s Tempo? :https://www.t-nation.com/training/questions-about-tempo-training 4 RFT: 10 Front Rack Lunges 155/105, Fx: 115/85 15 Toes-to-BarRead 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# ===================================== Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/ Every 2:00 for 20:00 (10 sets): Power Snatch x 2 reps (drop between reps) For time: 4 Rope Climbs (15’) (RX+ =...Read More
Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/ Front Squat 8-8-8-8-8 Build to a heavy set of 8 over 5 sets AMRAP 14: 4 Ring Muscle-ups (Fx = 4 Strict Ring Dips) 8 HSPU (Rx+ = Strict) 16 KBS (32/24 kg) (Fx = 24/16 kg) Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
