“12 Days of Christmas” For time: 1 Clean and Jerk (155/105)2 Ring Muscle Ups3 Handstand Pushups (4″ Deficit for men)4 Front Squats (155/105)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull Ups11 Shoulder to Overhead (155/105)12 Rope Climbs Fx: 1 Clean and Jerk (135/95)2 Chest 2 Bar...Read More

2020 has been a difficult year for all of us. CrossFit Route 7 is very fortunate to have the continued support of our great community, we cannot thank you enough for helping us weather an extremely difficult season for small businesses! As we approach the end of 2020, it is time we celebrate some good...Read More

**COVID-19 UPDATE!** Due to the rise in COVID cases, Governor Northam has released some new requirements for Virginians and we are going to make some operational changes. As you have been over the last few months, upon arrival to the gym, please wear your face mask and scan your temperature on our wall mounted thermometer....Read More

E2MOM 401: 400m Run2: 25/20 Calorie Assault Bike (Fx: 20/15)3: AMRAP Ski Erg Calories4: RestRead More

Free 7-Fit Class at 10:00AM! Click Here To Register now Strength: E3MOM 15Back Squats1: 3 @75-80%2: 2 @80-85%3: 1 @85-90%4: 1 @90-95%5: 1 @95-100%+ Conditioning: For Time:10 – 8 – 6 – 4 – 2Power Snatch (95/65) (Fx: 75/55)Burpee Chest to Bar Pull Ups (Fx: Burpee Pull Ups)Read More

Don’t forget about the Skills Clinic at 4:45 PM with Tucker! Free 7-Fit Class at 5:30PM! Click Here To Register now Strength: 4 Rounds50m Each Arm Suitcase Carry15 Jack Knives Time Cap 15:00 Conditioning: AMRAP 88 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)8 Each Arm Front Rack Lunge (24/16) (Fx: 16/12) (Rx+:...Read More

“8 Nights of Hanukkah” With a Partner, One Person Working at a Time 8 Rounds8 Power Cleans (135/95) (Fx: 115/75)8 Burpees Over the Bar8 Shoulder to Overhead (135/95) (Fx: 115/75)8 Box Jumps (24/20)8 Handstand Pushups (Fx: Hand Release Pushups)8 Kettlebell Swings (32/24) (Fx: 24/16)8 Toes to Bar8 Thrusters (135/95) (Fx: 115/75) Compare to 12/20/16, 12/13/17,...Read More

Strength: 20:00 to Establish1RM Clean and Split Jerk Conditioning: 2 Rounds20 Burpees Over the Dumbbell5 Each Arm Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)5 Each Arm Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Free 7-Fit Class at 7:00AM! Click Here To Register now Strength: Ring Muscle Up Test Day: 12:00 to Complete Rx+: 30 Ring Muscle UpsRx: AMRAP Ring Muscle UpsFx: 30 Chest to Bar Pull Ups + 30 Ring Dips Conditioning: AMRAP 1220/15 Calorie Row (Fx: 15/10)20 Alternating Pistol Squats (Fx: Goblet Reverse Lunges (50/35))30 Sit UpsRead More

Weekly OverviewEvents/ClassesMondayDeadliftsFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdayRing Muscle UpsFree 7-Fit Class at 7:00AM! Click Here To Register nowWednesdayClean and Split JerkThursdayLong ConditioningFridayGrip StrengthSkills Clinic at 4:45 PM with Tucker!Free 7-Fit Class at 5:30PM! Click Here To Register now SaturdayBack SquatsFree 7-Fit Class at 10:00AM! Click Here To Register nowSundayLong Conditioning Strength:...Read More