BRING-A-FRIEND DAY coming up all day on Tuesday, September 21! Our WOD will be designed for all people with all levels of fitness experience, so bring your friends and family to show them why you love CFR7! Strength Every 1:30 for 8 Sets2 Power Snatches @80 – 85% Conditioning AMRAP 144 – 8 – 12...Read More

Strength E3MOM 156 Deadlifts1: 70 – 75%2: 75 – 80%3: 75 – 80%4: 75 – 80%5: 80 – 85% Conditioning 2 Rounds30 Burpees Over the Bar15 Power Cleans (145/100) (Fx: 125/85) (Rx+: 165/115)Read More

Conditioning 5 Rounds100 Double Unders (Fx: 75 Double Unders) (Rx+: 150)10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)5 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50) But…E5MOM Including 0:0020/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17) 1:00 Time Cap on Each SkiRead More

Weekly OverviewEvents/ClassesMondayBack Squats Free 7-Fit Class at 6:30PM! Click here to register now. TuesdayLong ConditioningWednesdayDeadliftsThursdayPower Snatches Free 7-Fit Class at 6:30PM! Click here to register now. FridayNancySaturdaySplit Jerks Free 7-Fit Class at 10AM! Click here to register now. SundaySquat Cleans Strength E3MOM 156 Back Squats1: 70 – 75%2: 75 – 80%3: 75 – 80%4: 75...Read More

Strength Every 1:30 for 8 Sets2 Hang Squat Snatches @75 – 80% Conditioning AMRAP 126 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)24 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Kabul 13 In honor of the 13 United States Service Members killed in the Kabul Airport Attack on August 15, 2021 Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of UtahArmy Staff Sgt. Ryan Knauss, 23, of...Read More

Strength E3MOM 156 Deadlifts1: 70 – 75%2: 70 – 75%3: 75 – 80%4: 75 – 80%5: 75 – 80% Conditioning 3 Rounds36 Wall Balls (20/14) (Rx+: 11’/10′)6 Ring Muscle Ups (Fx: Burpees Chest to Bar Pull Ups) (Rx+: 10)Read More

#goals Strength E2MOM 18Split Jerks1 – 3: 3 @65 – 70%4 – 6: 2 @70 – 75%7 – 9: 1 @75 – 80% Conditioning 3 Rounds400m Run4 Rope Climbs (Fx: 2) (Rx+: 2 Legless, 2 Legged)16 Burpee Box Jumps (24/20) Time Cap: 14:00Read More

Strength Every 1:30 for 8 Sets2 Power Cleans @80 – 85% Conditioning E2MOM 825 Jumping Air SquatsAMRAP Hang Squat Cleans (185/125) (Fx: 135/95) (Rx+: 205/135)Read More

Don’t forget about our Handstand Pushup/Handstand Walk Skills Clinic tomorrow at 6:45PM! Reserve your spot now on ZenPlanner! Athlete Success Story – Heather and David Platt When our family moved to Northern Virginia a few years ago, we knew we wanted to join a CrossFit box, but we weren’t sure where to start. After visiting...Read More