Conditioning:  2 RoundsAMRAP 45 Right Arm Dumbbell Deadlifts (50/35) (Fx: 35/20)5 Right Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20)5 Left Arm Dumbbell Deadlifts (50/35) (Fx: 35/20)5 Left Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20)10 Jump Switch Lunges– Rest 2:00 –AMRAP 410 Reverse Lunge Wall Balls (20/14)15 Sit Ups– Rest 2:00 –AMRAP 4DB Box Step Ups...Read More

Congratulation to our very own Teddy Whitlock and His Wife! We introduce you to Laila Rowan Whitlock.  Born 06/16/20 at 1847.  8.73lbs and 20 inches.  Strength: E3MOM 158 Push Press (↑) Conditioning: EMOM 151: 25 Goblet Squats (32/24) (Fx: 24/16)2: 200m Run3: AMRAP Toes To Bar 4: Rest5: RestRead More

We have listened and we have learned so much over the last few weeks. Our recent Town Hall meeting united our community to not run from challenge, but to face it head on! Over the last 5.5 years we have faced many challenges as a small business, but 2020 has by far been the most...Read More

Virtual Workouts!!! Core Blast – 6:00PM JOIN HERE Strength: E2MOM 103 Power Snatches (↑)Not touch and go. These can be done as singles with a short rest between reps. Conditioning:  10 Rounds10 Kettlebell Swings (32/24) (Fx: 24/16)10 Abmat Sit UpsRead More

Strength:  E3MOM 1510 Deadlifts @55-60% Conditioning:  AMRAP 1215 Ring Dips (Fx: Hand Release Push Ups)400m Run  Read More

Weekly Overview and At Home Workout TimesMondayBack Squats At home workoutCore Blast – 6:00PM JOIN HERETuesdayDeadlifts WednesdayPower Snatches At home workoutCore Blast – 6:00PM JOIN HEREThursdayGymnastics Core FridaySquats Cleans SaturdayLong Metcon SundaySquat Snatches At home workout Yoga– 10:00AM JOIN HERE You can find all of the past workout recordings. HERE!! Strength: E3MOM 1510 Back Squats @55-60% Conditioning:...Read More

Virtual Classes! Yoga– CANCELLED Conditioning: AMRAP 35600m Run10 Alternating Single Arm Devil’s Presses (50/35) (Fx: 35/20)10 Each Arm Dumbbell Push Presses (50/35) (Fx: 35/20)Read More

Donate to the Cause https://secure.actblue.com/donate/ms_blm_homepage_2019 8:46 – This is the amount of time George Floyd Was Pinned Down With a Police Officer’s Knee On His Neck.  46 – This is George Floyd’s Age when he was killed by officers from the Minneapolis Police Department.  16 – This is the number of times George Floyd cried...Read More

OPERATION CROSSFIT OVER COVID Phase 2 Member’s Guide We are extremely excited to continue reopening at CFR7 and to start training inside again. As we move through the reopening phases it will be important that we all strictly adhere to guidelines outlined by government officials. It will be the best way to get you all...Read More

Schedule Update!!! As Northern Virginia will be moving into Phase 2 of the reopening process on Friday we will have some schedule changes. These will all be reflected in Zen Planner. We will be moving to indoor classes of 15 people. Due to some technological restrictions in Zen Planner we will not be able to...Read More