Sign-up to attend our Winter Wine Tasting at The Wine Outlet in Vienna, on November 20th, 2pm!Cost: $25 (venmo @crossfitroute7), this will include 2 (+) glasses of wine and charcuterie board snacks! Sign-up here: https://docs.google.com/spreadsheets/d/1mLej0APz3UqRrOuQDMkZ3C-NkMP0oGXipV0K9k-P__E/edit?usp=sharing StrengthEvery 3:00, 5 Sets1-3) 5 Front Squats (65-70%) 4-5) 12 Front Squats (40-45%) Superset Accessory1-3) :20-:30 Banded Lateral External Rotation...Read More

AB ATTACK TONIGHT! 5:45 PM!Come strengthen your core with Coach Mariah! Photo by Anthony Ledesma StrengthEvery 2:00, 9 Sets1-3) 1 Power Snatch + 1 High Hang Power Snatch (60-65%)4-6) 1 Power Snatch + 1 Hang Power Snatch (65-70%)7-9) 2 Touch and Go Power Snatch (↑)*Hold onto bar between reps ConditioningAMRAP 82 Wall Walks (FX: 1)...Read More

Mobility Class at 5:45 PM tonight!Hips feeling tight? Come work on HIP mobility to help with squats and deadlifts! StrengthEvery 2:00, 3 Rounds1) 75′ Dumbbell Front Rack Walking Lunge (2 Dumbbells)2) 3-6 Bar Muscle-Ups (FX: 12 Banded Strict Pull-Ups) (RX+: 3-6 Ring Muscle-Ups) ConditioningEMOM 121) 3×5 Toes to Bar (FX: 3×3) (RX+: 15 Unbroken)2) AMRAP...Read More

PREP FOR THE 2023 CROSSFIT OPEN STARTS TODAY! What is the CrossFit Open? The CrossFit Open is a three-week international competition where anyone — regardless of fitness level or ability — can compete! We will complete three weeks of Open work-outs as a gym, and have a BLAST doing so. When is the CrossFit Open?...Read More

StrengthEvery 2:00, 4 Rounds1) 10 Hip Thrusts + 10 Glute Bridge2) 12 Alternating Single Leg Box Squat (FX: 6/6 Lateral Box Step Ups) (RX+: Alternating Pistol Squat) Conditioning4 Rounds For Time:8 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)2 Rope Climbs (FX: 1) (RX+: 1 Legless + 1 Legged)25 Jump Squats (FX: 15 Jump...Read More

Save the Dates! Sunday, November 20th, 2 PM: Winter Wine Tasting at The Wine Outlet in ViennaTuesday, November 29th, 7:30 PM: Nutrition Challenge Information Seminar at CFR7! For Time w/ Partner – Split Reps Any Way 1200m Run (FX: 900m) *Every 400m (FX: 300m) complete:20 Shoulder to Overhead (115/95) (FX: 95/65) (RX+: 135/95) 20 Single...Read More

StrengthOption 1:Every 2:00, 5 Rounds1) 10 Feet Elevated Ring Rows + 4 Deadlift w/ 3s Eccentric (55-60%)2) :20-:30/:20-:30 Side PlankOption 2:In 25:00Establish 1RM/3RM Deadlift ConditioningAMRAP 86 Burpee Over Bar4 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)*Every 1:00, starting at 0:00 – 30 Double Unders (FX: 20)Read More

StrengthIn 15:00Establish 3RM Bench Press ConditioningAMRAP 1212 Pull-Ups (FX: 8) (RX+: 16)12 Single Kettlebell Front Rack Squat (24/16) (FX: 16/12) (RX+: 32/24)12 Toes to Bar (FX: 8) (RX+: 16)12 Hand Release Push-Ups (FX: 8) (RX+: 16)Read More

“Coach Elizabeth”For Time:200m Row10 EKO Complexes400m Run8 EKO Complexes600m Row6 EKO Complexes800m Run4 EKO Complexes1000m Row2 EKO Complexes*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges (135/95) Post-WOD Finisher3 Rounds for Quality15/15 Single Dumbbell Row15 Hollow RocksRead More

First Tuesday Treatment! Have any lingering pains or concerns? Dr. Zach Cohen from Cohen Health and Performance will be at CFR7 the first Tuesday of every month to do free evaluations/treatment sessions! You can find him tonight between 4:15 – 6:30 PM, so come early if you would like to see him! StrengthOption 1:Every 2:00,...Read More