Strict before kipping pull up clinic Today, April 1st at 11:15 am, Come out to learn skills and drills to better you in your Pull up ability. We will cover many progressions and tools for you to get your chin over the bar. This Class is for everyone! ========================== 5 rounds for time: 15 Hang Power...Read More

Strict before kipping pull up clinic Saturday, April 1st at 11:15 am, Come out to learn skills and drills to better you in your Pull up ability. We will cover many progressions and tools for you to get your chin over the bar. This Class is for everyone! ========================== Deadlift Establish a 5RMNew You: 5 x...Read More

No 7:30 pm WOD tonight ======================== Strict before kipping pull up clinic Saturday, April 1st at 11:15 am, Come out to learn skills and drills to better you in your Pull up ability. We will cover many progressions and tools for you to get your chin over the bar. This Class is for everyone! ========================== Back...Read More

NO 7:30 PM WOD, Thursday, March 30th. ================================ Back to Basics Running Clinic tonight at 5:30 pm and 6:30 pm with Rory from Potomac River Running Tyson’s. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Back to Basics Running Clinic March 29, at 5:30pm and 6:30 pm with Rory from Potomac River Running Tyson’s. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or...Read More

Due to strong attendance on M/W/F, we have added 4:30pm WOD and Open Gym on Tues and Thursday as well!! As long as attendance remains strong, we will keep all of these new classes – so keep showing up! ================================== Back to Basics Running Clinic March 29, at 5:30pm and 6:30 pm with Rory from Potomac...Read More

Yoga with Chuck at 11:15 am. 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/ ========================= Due to strong attendance on M/W/F, we have added 4:30pm WOD and Open Gym on Tues and Thursday as well!! As long as attendance remains strong, we will keep all...Read More

Strict Chest to bar Pull ups 5 x ME Rest 1:00 Fx: Strict Pull ups 5 x ME Rest 1:00 For Time: 6 Rope Climbs Fx: 4 @12″ 12 Hang Power Clean and Jerks 115/80, Fx:95/65 18 Ring Dips 24 Shoulder to Overhead 115/80, Fx:95/65 30 Bar-facing Burpees 36 Back Squats 115/80, Fx:95/65Read More

Tonight, Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this! ================================== WORKOUT 17.5 Rx’d(Ages 16-54) 10 rounds for time of: 9 Thrusters, 95/65. 35 double-unders Scaled: (Ages 16-54) Men use 65...Read More

We recently had the oppportunity to interview the illusive and ever so humble Mike Hanzich. This is what we managed to get out of him. How long have you been doing CrossFit? A year and a half.  (Only at CFR7!) Why did you decide to start CrossFit? A couple guys from work were joking around...Read More