CrossFit Open WOD 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a Rx’d: (Ages 16-54) Men use 50-lb. dumbbells Women use 35-lb. dumbbells Scaled: (Ages 16-54) Men use 35-lb. dumbbells, stepping burpees allowed Women use 20-lb. dumbbells, stepping burpees allowed...Read More
Yoga with Kendra tonight at 7:30 pm. Free for CFR7 members and $10 drop in. Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ Push Press: 10-8-6-4-2 (ascending, Heavier from Last week) *Rest as needed “Beginner” 5 x 5 (Across, 5-10# heavier from last week) 3 Rounds of Rotating Stations 1:00 Assault Bike Cals Rest :30...Read More
After almost a year of trying to convince myself to get into the gym, I finally took the hardest step and walked through the door of CrossFit Route 7 and signed up. What convinced me was the great stories and results that I had heard about from CrossFit Route 7 and their fitness programs. I...Read More
Good by February. It was fun but now it’s time for warmer days. Please! ===================== Snatch Complex: 5 x 1 (ME) 2 Hang Squat Snatches + 1 Overhead Squat “Beginner” 6 x 1 2 Hang Power Snatches + 3 Overhead Squats Parter WOD (one working at a time) For Time: 27-21-15-9 Row Calories Burpees over...Read More
First community outing of 2018. No better way to spend the evening than with Family, friends and bowling. Thanks for coming out. ========================= FREE CLASS tonight at 6:45 pm. Knock out your first Foundations class at the same time! Kickstart your 2018 fitness goals! Come see how our gym get results! Then save $25 on...Read More
Sunday OPEN Gym is Open WOD make up time. Please ensure the following. *Clear understanding of rules, movements and standards *A judge-This is your responsibility to find a judge not the Coaches responsibility. *Video if you do not have a judge and submit online =============================== Push Press: 10-8-6-4-2 (ascending) *Rest as needed “Beginner” 5 x...Read More
Today, Saturday, February 24, from 4-7 pm. Test your fitness! We going to have a good time at Bowl America Falls Church. Bring your family and lets see whose got skills. Spread the word! Address: 140 S Maple Ave, Falls Church, VA 22046 ======================= Strength: Thrusters: 10-8-6-4-2 (ascending) *Rest as needed “Beginner” 5 x 5...Read More
Saturday, February 24, from 4-7 pm. Test your fitness! We going to have a good time at Bowl America Falls Church. Bring your family and lets see whose got skills. Spread the word! Address: 140 S Maple Ave, Falls Church, VA 22046 ======================= WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of:...Read More
Get ready for CF Open WOD 18.1 night. After you register for the Open, come to the box Thursday night, February 22 at 8 pm for the Open Announcement.. Only Dave Castro knows what the workouts will be but you can win a FREE T-Shirt if you guess is close. No Yoga at at 7:30...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.
