StrengthEvery 2:00, 6 Sets3 Split Jerk w/ 2s Pause in Dip (65-70%) Conditioning4 Rounds for Time:60 Double Unders (FX: 40)24 Sit Ups6 EKO Complexes (95/65) (FX: 75/55) (RX+: 115/80)*14:00 Cap*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 LungesRead More

Thanksgiving Week Schedule! Reserve your spot now!Wednesday, November 23rd: 6 AM, 7 AM, 12 noon, 3 PMThursday, November 24th: 9 and 10 AM WODFriday, November 25th: 9 and 10 AM WOD SQUAD – WOD For Time w/ Partner – Split Reps Any Way1000/800m Row (FX: 800/600m) 100 Wall Balls (20/14) 75 Power Snatches (95/65) (FX:...Read More

StrengthEvery 2:00, 5 Sets4-6 Handstand Push-Ups (FX: Pike/Box Handstand Push-Ups) (RX+: Deficit) ConditioningEvery 2:00, 2 Rounds1) 30/21 Calorie Bike (FX: 24/16) (RX+: 36/26)2) 100 Double Unders (FX: 75) (RX+: 125)3) 30/21 Calorie Row (FX: 24/16) (RX+: 36/26) + AMRAP Burpees Over Rower4) Rest*Score is total Burpees Over RowerRead More

Last call to sign-up and join us for our Winter Wine Tasting at The Wine Outlet, Vienna, this Sunday at 2pm! Venmo $25 to @crossfitroute7 and sign-up below to enjoy the tasting! https://docs.google.com/spreadsheets/d/1mLej0APz3UqRrOuQDMkZ3C-NkMP0oGXipV0K9k-P__E/edit?usp=sharing StrengthEvery 2:00, 9 Sets1-3) 2 Power Clean to Parallel Catch + 1 Front Squat (↑, start around 70% 1RM CJ)4-6) 1 Power...Read More

Looking to strengthen your core and sculpt those abs? Join Coach Mariah for Ab Attack tonight at 5:45 PM! StrengthEvery 3:00, 5 Sets1-3) 5 Bench Press (70-75%)4-5) 10 Pause Bench Press (45-50%)Superset Accessory1-3) 15 Straddle L-Sit Leg Lift ConditioningEMOM 151-2) 400m Run (FX: 300m)3) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)4) AMRAP Wall Walks5) Rest*Score...Read More

StrengthEvery 3:00, 5 Sets1-3) 5 Deadstop Deadlifts (65-70%)4-5) 12 Deadlifts (40-45%) Superset Accessory1-3) 15 Banded Face Pulls ConditioningAMRAP 14 w/ Partner – Alternate Movements16/12 Calorie Row (FX: 12/8)16 Box Jump Overs (24/20) (FX: 12)12 Dumbbell Hang Power Cleans (50/35) (FX: 35/20)*2 Dumbbells for Hang Power CleansRead More

Weekly OverviewEvents/ClassesMonday“Fran”TuesdayDeadliftWednesdayBench Press5:45 PM – Ab AttackThursdaySquat CleanFridayHandstand Push-Up DevelopmentSaturdaySquad WODSundaySplit Jerks “Fran”For Time:21-15-9Thrusters (95/65)Pull-Ups *Compare to 10/14/21 Post-WOD StrengthEvery 1:30, 4 Rounds1) 10 Alternating Single Leg Box Squat (FX: 6/6 Lateral Box Step Ups) (RX+: Alternating Pistol) 2) 50’/50′ Single Kettlebell Bottoms Up Carry (FX: Dumbbell) 3) :45 Weighted PlankRead More

ONE WEEK until our Winter Wine Tasting at The Wine Outlet in Vienna! Join us next Sunday, November 20th at 2pm! Tastings will be $25 per person (includes charcuterie board snacks!) Sign-up below and venmo $25 to @crossfitroute7 if you plan on attending and drinking! https://docs.google.com/spreadsheets/d/1mLej0APz3UqRrOuQDMkZ3C-NkMP0oGXipV0K9k-P__E/edit?usp=sharing Photo by Anthony Ledesma ConditioningEvery 4:00, 2 Rounds1) 600m...Read More

Seventh Heaven, Competition WOD: 7:15 AMWODS: 9 and 10 AMOlympic Lifting Class: 11AM With a Partner:Every 2:00; 8 Rounds P1: 24/18 Calorie Bike (FX: 18/13) (RX+: 30/22) AMRAP Slamballs (20/15) (FX: 15/10) P2: 100m Farmer’s Carry (24/16) (FX: 16/12) (RX+: 32/24) Rest 4:00 Every 2:00; 8 Rounds P1: 24/18 Calorie Ski (FX: 18/13) (RX+: 30/22)...Read More

As part of WOD for Warriors, participants complete the Armistice WOD every year on November 11th, Veterans Day. The WOD includes six rounds representing the branches of the U.S. Armed Forces – Army, Navy, Air Force, Marine Corps, Coast Guard, and Space Force. The WOD includes 11, 19, and 18 reps of various exercises, marking...Read More