Strength: E3MOM 21Back SquatSet 1: 3 @80-85%Set 2: 2 @80-85%Set 3: 2 @85-90%Set 4: 1 @85-90% Set 5: 1 @90-95%Set 6: 1 @95%+Set 7: 1 @95%++ Conditioning: E2MOM 10250/200m Row (Fx: 200/150m)3 Squat Clean Thrusters (155/105) (Fx: 135/95) (Rx+: 185/125)Read More

5:45 PMMobility Class! 6:30 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer! Conditioning: 2 RoundsE3MOM1: Max Calorie Assault Bike2: 400m Run3: Max Calorie Ski Erg4: 400m Run5: Max Reps Burpee Box Jump Overs6: 400m RunRead More

REMINDERDon’t forget the September attendance challenge! Each class earns you 1 point while 7:00 am, 7:30 am, and all Sunday classes are worth 2 each! Overview of the Week WODsEventsMondayPower SnatchesTuesdayLong Conditioning EMOMMobility Class (5:45 pm)Free Beginner CrossFit Class (6:30 pm)WednesdayBack SquatsThursday“The BCF WOD”FridayDeadliftsSaturdayPush PressCompetitors WOD (7:00 am)CrossFit Kids! (10:00 am)SundayPartner MetCon 8th Annual Ballston...Read More

Conditioning: 5 Rounds400m Run35 Russian Kettlebell Swings (32/24) (Fx: 24/16)5 Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125) Finisher: 3 Rounds For Quality50m Waiters (L) / Farmers Carry(R) 50M Waiters (R) / Farmers Carry (L)10 Tempo Push-ups (3301) :30s L-SitRead More

3:30 PM8th Annual BCF v. CFR7 v. CF South Arlington Competition. DETAILS >> Strength: Front Squat20 minutes to establish a 1 rep max. Conditioning: “14.1”AMRAP 1030 Double-Unders15 Power Snatch (75/55)Read More

REMINDERCome to the 8th Annual BCF v. CFR7 v. CFSA Throwdown tomorrow! 3:00 pm at CrossFit South Arlington! Strength: E3MOM 21DeadliftSet 1: 3 @ 75-80%Set 2: 3 @ 80-85%Set 3: 2 @ 80-85%Set 4: 2 @ 85-90% Set 5: 1 @ 90-95%Set 6: 1 @ 95%+Set 7: 1 @ 95%++ Conditioning: For Time40 Wall Balls...Read More

We will be hosting a weightlifting seminar October 26, 12:15 – 3:00pm. This seminar will include instruction from Coach Brandon on both the Snatch and Clean and Jerk. The price for this seminar will be $45. All are welcomed (CFR7 members and non-members) For each lift, we will spend 30-40 minutes on drills and instruction...Read More

Strength: E3MOM 18Power Snatch + 2 Hang Squat Snatches (ME)Rx: Touch and go, no regripping/resting after bar leaves the shoulders at the top of each snatch. Conditioning: EMOM 15Min 1: 20/16 Calorie Assault Bike (Fx: 16/12) Min 2: 18 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)Min 3: 16/12 Calorie Ski (Fx: 12/10)Min 4: Max Reps Toes-to-BarMin...Read More

REMINDERThe 8th Annual BCF v. CFR7 v. CF South Arlington Throwdown is this Saturday at 3:00 PM! DETAILS >> In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.“My husband was a warrior and a man who believed his purpose in life was to defend...Read More

Dr. Sarah Houhoulis, DC is a chiropractor who works with strength and CrossFit athletes. She specializes in treating pelvic floor and TMJ dysfunction. She will be at Crossfit Route 7 Every first Wednesday of each month from 5:30-7:30pm, so bring your questions! Read More