Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all! =============== On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/ ========================= Strength/Skill Schedule: Monday: Bench Press Tuesday:...Read More

Yoga with Lauren at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ============================= Push Press 5 x 5 (A) For Time: 100 Doube Unders 50 Front Rack KB Step us 24/16 (24/20) Fx: 16/12 75 Double Unders 25 Front Rack KB Step us 24/16...Read More

Today: Mobility Clinic today with Coach Marcus at 1 pm. Move Better! ================================ Today: Come out to show your support for all the CFR7 Athletes competing at Team SuperFit DC. ===================================== EMOM 10: 3 Hang Power Cleans (ME) 28-21-14-7 KBS 32/24, FX:24/16 Row Calories Bring Sally Up Barbell Back Squat Finisher.  Read More

Come out to show your support for all the CFR7 Athletes competing at Team SuperFit DC.  Saturday, September 24, 8-6. ====================================== Deadlift Resets 3 X 5 at 90% of 3RM *athletes must ride the bar back to the ground and reset grip and pulling position each rep 3 Supersets 6 Pendlay Rows 8 Good Mornings...Read More

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Free Skills Class with Coach Nicole tonight at 7:30 pm (pistols and bar muscle ups) ============================== Thursday, September 22 at 6:30pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented...Read More

Free Skills Class with Coach Nicole on Thursday night at 7:30 pm ============================== Thursday, September 22 at 6:30pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or...Read More

Free Skills Class with Coach Nicole on Thursday night at 7:30 pm ============================== Thursday, September 22 at 6:30pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or...Read More

Free Skills Class with Coach Nicole on Thursday night at 7:30 pm ============================== Thursday, September 22 at 6:30pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or...Read More

Yoga with Lauren at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ============================= Split Jerk 5 x 1 (ME) *from the rack 18-15-12 Thrusters 115/80, Fx 95/65 Pull ups *Perform a 100 meter Sprint after each round including the last round. 50 slam balls...Read More

Saturday, September 17 at 9:00 am, new member and incredible athlete Linsey Kokal-Wise is coming out to help with your Pull up game. She here teach you skills and drill to improve your gymnastics game. A little about Linsey, Linsey was a competitive swimmer for 17 years and stumbled upon CrossFit in late 2009 while trying...Read More