Can we make this a team of 3? 8 nights of Hanukkah Partner Workout- One working one resting 8 rounds for time 8 power cleans (135/95) (Fx: 115/75) 8 burpee over bar 8 shoulder to overhead (135/95) (Fx: 115/75) 8 box jumps (24/20) 8 handstand pushups (Fx: Hand Release Pushups) 8 kettlebell swings (32/24) (Fx:...Read More

Strength: Deadlift 2×3@85% 3×2@90% Conditioning: 3 Rounds for time: 30/25 Cal Row 60 Double Unders (Fx: 40 Double unders) 30 DB Hang Clean and Jerk (50/35) (Fx: 35/20) (Switch hands every 5 reps) 18:00 Cap Stagger Large Classes 2:00 Finisher: 50 V-ups in as few sets as possible  Read More

Family and Friends, Please help us support the  31Heroes by making a donation through my team’s fundraising page for 2019 31Heroes WOD. Even a small donation will help me achieve my goal! The process is fast, easy, and secure. Thanks so much for your support.           CrossFit Route 7Donate to my page   ...Read More

Holiday Pop Up Show for ZYIA! Tonight Monday, December 3, from 4pm-7pm What’s more motivating than a trendy (and functional!!) workout outfit to get you to the gym!? Come sample and shop the ZYIA Active workout wear brand Monday, December 3 at CrossFit Route 7!  Holidays are around the corner: cross off your gift list...Read More

Friends of Homeless Hope, We are less than 4 weeks away from our next Homeless Hope event! We are excited that we will continue to be able to show God’s love by providing basic necessities for homeless men and women (and sometimes children) on the streets of DC. We will be distributing coats, hats, gloves,...Read More

Get excited BCF, CFR7, and CFSA members! We’re stoked to announce the 8th annual BCF vs. CFR7 vs. CFSA vs TCF Throwdown! Come cheer on your top athletes in a fun, friendly competition! This will be a team competition only! Click here to let us know you’re coming!!Read More

Free Double Under Clinic: December 1, 2018 @11:30AM Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs. This clinic is Free for all members....Read More