Virtual Workouts!!! CrossFit with Brock – 2:00PM  JOIN HERE AT HOME WORKOUT Conditioning: EMOM 303 Burpees (Fx: 2 Burpees)6 Push Ups (Fx: 4 Push Ups)9 Air Squats (Fx: 6 Air Squats) All Three Movements Must Be Completed Within The Minute. If You Do Not Complete All Three Movemnts Take the Next Minute OffRead More

Virtual Workouts!!! CrossFit with Brandon – 1:00PM JOIN HERECore Blast with Shauna– 6:45PM JOIN HERE AT HOME WORKOUT Strength:E2MOM 161: 8 Each Leg Bulgarian Split Squats (Weighted if Possible)2: 10 Each Leg Calf Raises Conditioning:Death by 30ft Sprint  At 0:00, run 30ft. At 1:00 run 2x30ft. Continue adding 30ft each minute until you cannot complete the distance within...Read More

WODsEventsMondayCrossFit 1:00pmJOIN HERETuesdayCrossFit 1:00pmCore Blast TBDJOIN HERE WednesdayCrossFit 1:00pmJOIN HEREThursdayCrossFit 1:00pm JOIN HEREFridayCrossFit 1:00pm  JOIN HERESaturdayCrossFit 1:00pm JOIN HERESundayCrossFit 1:00pmYoga 10:00amJOIN HERE JOIN HERE AT HOME WORKOUT Strength:3 rounds100Ft Single arm Over Head Carry (100ft Left/100ft Right) Use any object that you can keep overhead for all 100 Feet.Rest 2 mins between rounds. Conditioning: 10 – 9 – 8...Read More

Welcome to the future!! Tomorrow morning (Sunday 3/22) we will be hosting our first virtual class at CFR7. Yoga with Kristen will be at 10:00AM. We will be using the meeting app Zoom to make this happen. To join the class you will need to download the Zoom app to your phone or computer and...Read More

AT HOME WORKOUT Strength:5 Sets10 Good mornings (weighted if possible)10 Inch Worms 10 Single Leg RDL (Hold Weight If Possible) Conditioning: E2MOM 121.) 50 Line Hops or 75 Double Unders 2.) Max Effort Alternating Dumbbell Hang Squat Clean and Thrusters If no DB sub any weight object hang squat clean thrustersRead More

AT HOME WORKOUT: Strength:5 Rounds0:30 – 1:00 Handstand Hold (Fx: Pike Hold)20 Kettlebell Pull Throughs 20 Cossack Squats (weighted if possible)If you do not have a kettlebell, any weighted object can be used. Conditioning:For Time 800m Run 20 Hollow Rocks 40 Hand Release Push Ups 20 Hollow Rocks 800m RunIf you do not have an...Read More

CFR7 IS CLOSED UNTIL FURTHER NOTICE AT HOME WORKOUT:4 Rounds:30 Glute Bridge Hold:30 Wall Sit:30 Reverse Plank:30 PlankRest as needed to complete. Scale duration of holds as needed to complete with quality.AMRAP 1212 V – Ups or Tuck Ups12 BurpeesRead More

SCHEDULE UPDATE: CFR7 IS CLOSED UNTIL FURTHER NOTICE At Home Workout: 5 Rounds400m Run or Run 1:00 Out/1:00 Back20 Steps Bear Crawl20 Steps Reverse Bear Crawl10 Dive Bomber Push Ups If you have a 400m route use that for the run or run for 1:00 and then turn around and run back to where you...Read More

CFR7, We have tried our best to honor our commitment to staying open to provide you the best place in the DMV for fitness and fun. Unfortunately, the time has come when we need to “officially” close the gym until further guidance from the government. Effective immediately, BCF & CFR7 will be closed until further...Read More

COVID-19 update: Our goal is to stay open so our members can continue to have a healthy outlet in your daily lives. We strongly believe that fitness, nutrition and sleep can help keep a strong immune system for our members, which is critical in a time like this. We are a healthy and fit community...Read More