Strength: E3MOM 18Power Snatch + 2 Hang Squat Snatches (ME)Rx: Touch and go, no regripping/resting after bar leaves the shoulders at the top of each snatch. Conditioning: EMOM 15Min 1: 20/16 Calorie Assault Bike (Fx: 16/12) Min 2: 18 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)Min 3: 16/12 Calorie Ski (Fx: 12/10)Min 4: Max Reps Toes-to-BarMin...Read More

REMINDERThe 8th Annual BCF v. CFR7 v. CF South Arlington Throwdown is this Saturday at 3:00 PM! DETAILS >> In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.“My husband was a warrior and a man who believed his purpose in life was to defend...Read More

5:45 PMNew Mobility Class! 6:45 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer! Strength: E3MOM 21Back SquatSet 1: 3 @ 75-80%Set 2: 3 @ 80-85%Set 3: 2 @ 80-85%Set 4: 2 @ 85-90% Set 5: 1 @ 90-95%Set...Read More

REMINDERKettlebell Kitchen will be on hand offering taste tests from 4:15 – 8:30 pm! Overview of the Week WODsEventsMondayLong AMRAPTuesdayBack SquatsMobility Class (5:45 pm)Free Beginner CrossFit Class (6:45 pm)Wednesday“JT”ThursdaySnatch ComplexFridayDeadliftsSaturdayFront SquatsCompetitors WOD (7:00 am)8th BCF v. CFR7 v. CFSA Throwdown (3 pm at CF South Arlington) SundayRunning Conditioning: AMRAP 25Buy-In:2000m Run-Then-5 Power Cleans (185/125) (Fx:...Read More

Strength: Rx+: 10 Min. Max Distance Handstand Walk. 25 ft. segments must be unbroken. Rx: 10 Min. Max Distance Handstand Walk Fx: 10 Min Handstand Walk Practice Conditioning: 21 – 18 – 15 – 12 – 9 – 6 – 3American Kettlebell Swings (24/16) (Fx: 16/12)Toes-to-BarRead More

Strength: E3MOM 18Power Clean + 2 Hang Squat Cleans (Max Effort) Rx: Touch-and-go, no regripping/resting after bar leaves the shoulders at the top of each clean. Conditioning: 4 Rounds10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)10 Strict Handstand Push-ups (Fx: Kipping HSPU)Read More

REMINDERThis Monday, Kettlebell Kitchen will be on hand offering taste tests from 4:15 – 8:30 pm! Conditioning: “Partner 19.1”With a Partner, Alternating MovementsAMRAP 2519 Wall Balls (20/14) (Fx: 14 Wall Balls)19 Calorie Row (Fx: 14 Calories) Both partners work at the same time. They switch movements once they have both completed their 19 reps.Read More

Strength: E3MOM 21Back SquatSet 1: 3 @ 70-75%Set 2: 3 @ 75-80%Set 3: 3 @ 80-85%Set 4: 2 @ 80-85% Set 5: 2 @ 85-90%Set 6: 1 @ 90%+Set 7: 1 @ 90%++ Conditioning: Work 2:00 / Rest 1:00 until you complete:5 Rounds10 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)10 Burpees Over the BarRead More

Strength: E3MOM 21DeadliftSet 1: 3 @ 70-75%Set 2: 3 @ 75-80%Set 3: 3 @ 80-85%Set 4: 2 @ 80-85% Set 5: 2 @ 85-90%Set 6: 1 @ 90%+Set 7: 1 @ 90%++ Conditioning: AMRAP 1010 Push Presses (95/65) (Fx: 75/55)15 Russian Kettlebell Swings (32/24) (Fx: 24/16)20 Box Jumps (24/20)Read More

5:45 PMNew Mobility Class! 6:45 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer! Strength: E2MOM 103 Strict Presses Conditioning: “First Cut”4 Rounds400m Run3 Legless Rope Climbs (Fx: 3 Rope Climbs)7 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 185/125) Time...Read More