Come on out and show your skills at Top Golf Loudoun’s driving range this Saturday, April 6th at 3pm! Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So Bring a Friend!!! Address: 20356 Commonwealth Center Dr, Ashburn, VA 20147 =============================== E4MOM 20Deadlift:Set 1: 10@55-60% Set 2: 10@60-65%Set 3: 10@65-70%Set...Read More

=============================== Strict Press:3×10@60% with 3 sec. descent2×10@60% without tempo For total time9-6-3Push Jerk (115/80, Fx: 75/55)Toes to BarRest 2:00 9-6-3Push Jerk 135/95, Fx: 95/65Bar Facing Burpees (BCF Lateral)Rest 2:00 9-6-3Push Jerk 155/105, Fx: 115/80Bar Muscle ups, Fx: Chest to Bar Pull ups 18:00 Cap Rest 2 mins. between sets.Read More

=============================== OverView Of The Week:Monday: Back SquatsTuesday: Strict PressWednesday: DeadliftsThursday: Hang Squat SnatchFriday: Midline/Strict GymnasticsSaturday: Front Squats Sunday: Power Cleans =============================== Strength:Back Squat:10@55-60% 2×10@60-65%10+@65-70% Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats. Conditioning:AMRAP 7:28 Double Unders14 Alt. Dumbbell Power Snatches (50/35, Fx:35/20)7 Dumbbell Goblet Squats (50/35, Fx:35/20)Read More

=============================== E3MOM 185 Bench Press (ME) 5 – 4 – 3 – 2 – 1Right Arm KB Hang Clean (24/16) (Fx: 16/12)Right Arm KB Push Press (24/16) (Fx: 16/12)Left Arm KB Hang Clean (24/16) (Fx: 16/12)Left Arm KB Push Press (24/16) (Fx: 16/12) 10 Burpees over kettlebell after each round.Read More

CrossFit Kids is today, Saturday, March 30th 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

CrossFit Kids is this Saturday, March 30th 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

CrossFit Kids is this Saturday, March 30th 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

Are you looking for a fun competition to continue to test your fitness after the CrossFit Open? We are excited to announce that CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition on Saturday, April 27, 2019! Prizes will be awarded to the 1st, 2nd, and 3rd place winners in...Read More

==================================== E3MOM 185 Push Press (ME) AMRAP 12200m Run50 Double Unders (Fx: 35 DU’s)10 Push Jerks (135/95) (Fx: 115/80)Read More

Starting Monday, April 1st, we will begin a new block of programming at BCF and CF Route 7. This programming block will be one month long, ending in the beginning of May. The goal for this block of programming will be to increase our strength endurance while maintaining the work capacity and skills that we...Read More