Overview Of The Week: Monday:10 Rep Max Back Squats Tuesday: Clean Complex Wednesday: Push Press Thursday: Gymnastics Strength Test Friday: Power Snatches Satuday:10 Rep Max Front Squats Sunday: 10 Rep Max Deadlift ———————————————————— Back Squat25 mins. to establish 10RM Buy In: 500m Row 21 – 15 – 9 Wall Balls (20/14) Toes to Bar (Fx:...Read More

Easter service at McLean Bible Church at 9:00 a.m. – 8925 Leesburg Pike Vienna, VA 22182 – where CFR7 member David Platt is the Pastor. David and his wife Heather have invited the CFR7 community over to their house after the service for Easter brunch and fun! People can feel free to bring kids…they’ll have...Read More

Free Double Under and Pistol Clinic today, Saturday, April 20th at 11:30AM! We will spend the first 30 minutes working on double-unders and the second 30 minutes on the pistol. Are you tired of having to scale every time you see double unders? Are you done whipping yourself with the jump rope? Then come to...Read More

CrossFit Kids is tomorrow, Saturday April 20th at 10AM! Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For...Read More

Saturday, May 18th: BCF and CFR7 Washington Nationals vs. Chicago Cubs Game! BCF/CFR7 Nationals game May 18th!!! Make sure you reserve and purchase your spot. Tickets are $23 (scoreboard pavilion section) and tickets include a free beer. Friends are welcome. Members need to reserve their space by sending money via Venmo or PayPal to [email protected]...Read More

Free Double Under and Pistol Skills Clinic! On Saturday, April 20th at 11:30AM we will be working on two movements: The double under and the pistol. We will spend the first 30 minutes working on double-unders and the second 30 minutes on the pistol. Are you tired of having to scale every time you see...Read More

=============================== E3MOM 18 5 Power Clean and Push Jerks Set 1: 50%Set 2: 60%Set 3: 60%Set 4: 65%Set 5: 65%Set 6: 70% Does not need to be touch and go. Percentage based on clean and jerk 1RM Tabata FranAlternating movements for 2 cycles (8:00)Thrusters 95/65Pull-ups Score is total repsRead More

Spring Clean Up Seminar is this evening, April 15th at 6:30PM!! (No 6:30 or 7:30PM WODS) Would you like to understand more about nutrition, how food can be used to help you live a stronger, happier, and healthier life? If you’d like to focus more on you nutrition, now is the time. If you’re coming consistently...Read More

Spring Clean Up Seminar is this upcoming Monday, April 15th at 6:30PM!! (No 6:30 or 7:30PM WODS) Would you like to understand more about nutrition, how food can be used to help you live a stronger, happier, and healthier life? If you’d like to focus more on you nutrition, now is the time. If you’re coming...Read More

Spring Clean Up Seminar is this upcoming Monday, April 15th at 6:30PM!! (No 6:30 or 7:30PM WODS) Would you like to understand more about nutrition, how food can be used to help you live a stronger, happier, and healthier life? If you’d like to focus more on you nutrition, now is the time. If you’re coming...Read More