Weekly Overview and At Home Workout TimesMondayBack Squats At home workoutCore Blast – 6:00PM JOIN HERETuesdayDeadlifts WednesdayPower Snatches At home workoutCore Blast – 6:00PM JOIN HEREThursdayGymnastics Core FridaySquats Cleans SaturdayLong Metcon SundaySquat Snatches At home workout Yoga– 10:00AM JOIN HERE You can find all of the past workout recordings. HERE!! Strength: E3MOM 1510 Back Squats @55-60% Conditioning:...Read More

Virtual Classes! Yoga– CANCELLED Conditioning: AMRAP 35600m Run10 Alternating Single Arm Devil’s Presses (50/35) (Fx: 35/20)10 Each Arm Dumbbell Push Presses (50/35) (Fx: 35/20)Read More

Donate to the Cause https://secure.actblue.com/donate/ms_blm_homepage_2019 8:46 – This is the amount of time George Floyd Was Pinned Down With a Police Officer’s Knee On His Neck.  46 – This is George Floyd’s Age when he was killed by officers from the Minneapolis Police Department.  16 – This is the number of times George Floyd cried...Read More

OPERATION CROSSFIT OVER COVID Phase 2 Member’s Guide We are extremely excited to continue reopening at CFR7 and to start training inside again. As we move through the reopening phases it will be important that we all strictly adhere to guidelines outlined by government officials. It will be the best way to get you all...Read More

Schedule Update!!! As Northern Virginia will be moving into Phase 2 of the reopening process on Friday we will have some schedule changes. These will all be reflected in Zen Planner. We will be moving to indoor classes of 15 people. Due to some technological restrictions in Zen Planner we will not be able to...Read More

Community. That’s what we are. We are a community made up of many members both in our gyms and worldwide. Community has been the heart of the “CrossFit” movement from its inception. But our community extends far beyond the walls of a gym. To see the community we built through blood, sweat and tears over...Read More

Conditioning: E4MOM 361: AMRAP 410 Sit Ups10 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)2: AMRAP 420 High Plank Shoulder Taps 10 Alternating Dumbbell Hang Squat Clean Thrusters (50/35) (Fx: 35/20)3: Rest Score is total reps. play [divider scroll_text=] At Home Workout Core Strength:10 Rounds 20 Flutter Kicks :10 Hollow Hold :30 Rest Conditioning:For Time:30 –...Read More

CrossFit has been our community, our livelihood and our passion for a long time. As a business, we are 100% focused on providing the best environment in the DMV to focus on health and fitness. Most of you probably know that each CrossFit gym is independently owned and locally operated and as you all have...Read More

Virtual Classes! Yoga– 10:00AM JOIN HERE Conditioning:  For Time30 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+: 135/95)60 Air Squats800m Run– Rest 2:00 –15 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+: 135/95)30 Air Squats400m RunRead More

Strength: E2MOM 103 Hang Power Snatches (↑)NOT MAX EFFORT! Conditioning:  3 Rounds20 Hand Release Push Ups20 Front Rack Lunges (75/55) (Fx: 45/35) (Rx+: 95/65)Read More