Are you dominating in CrossFit and regularly hitting all your goals?!?! If so, AWESOME! If not as well as you’d like, what is it that’s stopping you?? Is a mobility issue, pain, or injury keeping you from moving as well as you could? Is it hard to ignore the pain in your back or shoulder...Read More

Northern Virginia Ninja Training is an amazing 5,600 square foot training facility shared with CrossFit Loudoun where we train athletes of all ages, sizes, and experience levels! Focus is placed on obstacles similar to or inspired by NBC’s American Ninja Warrior and obstacle course racing. Training gives a unique approach to fitness that encompasses strength, conditioning, flexibility, problem-solving, and coordination....Read More

REMINDERTomorrow is Labor Day. The only classes being held are 7Fit at 9:00 am and the CrossFit WOD at 10:00 am. Strength: Every 1:30 for 5 Rounds of Each, AlternatingStation 1: 1 Bench Press (ME)Station 2: 1 Pendlay Row (ME) Conditioning: 21 – 15 – 9Box Jump Overs (24/20)Toes-to-BarRest 1:0015 – 9 – 6Box Jump...Read More

Sign up now for a body comp DEXA scan  March 28, 8:30am-12:30pm at Ballston CrossFit)! This is the most accurate body scan on the market and you only have to pay $79 for the scan ($125 value!!)  Step 1: Pay $79 or $120 for the DEXA Scan on Zen Planner or click here on to...Read More

REMINDERThis Monday is Labor Day. The only classes being held are 7Fit at 9:00 am and the CrossFit WOD at 10:00 am. 10:00 AMCrossFit Kids! Strength: Deadlift25 Minutes to Establish 2 rep max. Conditioning: AMRAP 1020 Wall Balls (20/14)20 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)20 Dumbbell Front Squats (50/35) (Fx: 35/20) (Switch hands every...Read More

Conditioning: E4MOM 28400m Row10 Burpees3 Unbroken Push Presses Score is max weight on push press. Finisher: 3 Rounds :30 Hollow Hold 20 Alternating Double Dumbbell Strict press (10L/10R)20 Alternating Double Dumbbell Bicep Curls (10L/10R)Read More

The CrossFit Open is 6 weeks from today. Just sayin’. Strength: Back Squat25 Minutes to Establish 2 rep max. Conditioning: AMRAP 850 ft. Handstand Walk (Fx: Bear Crawl)25 Russian Kettlebell Swings (32/24) (Fx: 24/16)Read More

Strength: Rx:4 Rounds12 Hollow Rocks6 Candlesticks6 Candlesticks + Pistol (3L/3R)200m Run Fx:4 Rounds10 Hollow Rocks5 Candlesticks5 Candlesticks + Narrow Squat200m Run Conditioning: With a Partner, Alternating MovementsAMRAP 1414 Deadlifts (185/125) (Fx: 135/95)14 Box Jumps (24″/20″)2 Rope Climbs (Fx: Rope Climb)Read More

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! Strength: E2MOM 16Clean + Push Jerk (Max Effort) Conditioning: EMOM 15Min 1: 20/15 Calorie Bike (Fx: 15/10 Calories)Min 2: 75 Double Unders (Fx: 50 DU’s)Min 3: 25 Sit-upsMin 4:...Read More

REMINDERLabor Day is one week from today. Check the schedule for available classes. Overview of the Week WODsEventsMondayMuscle-upsTuesdayClean & JerkFree Beginner CrossFit Class (6:30 pm)WednesdayCore WorkThursdayBack SquatFridayLong EMOMSaturdayDeadliftKids CossFit 10:00am SundayBench Presses Coach Cooper with Cara Heads Slaughter and Danny Camago during the Olympic Lifting Minicamp! Strength: Rx+:For Time30 Ring Muscle-upsFirst Set Max Unbroken reps....Read More