———————————————————— Starting Monday, April 29th we will begin a new block of programming at BCF and CFR7. This programming block will be two months long, going through the end of June. The goal for this block of programming will be to increase our general strength and aerobic capacity while maintaining the fitness and skills that we have developed through...Read More
We are excited to announce that CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition today, Saturday, April 27, 2019! Prizes will be awarded to the 1st, 2nd, and 3rd place winners in each division. Come out and cheer on our athletes!Divisions (RX and Novice):Male/MaleMale/FemaleFemale/Female ———————————————————— Front Squat:25 mins. to...Read More
We are excited to announce that CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition this Saturday, April 27, 2019! Prizes will be awarded to the 1st, 2nd, and 3rd place winners in each division. Come out and cheer on our athletes!Divisions (RX and Novice):Male/MaleMale/FemaleFemale/Female ———————————————————— E3MOM 18 5 Power...Read More
———————————————————— Muscular Endurance Tests: Max Unbroken Strict Pull Ups (Rx+: C2B) Max Unbroken Push Ups Max Unbroken Strict Toes to Bar Rest 2-3 Minutes between tests. With a Partner: AMRAP 550/40 Cal Bike50 Dumbbell Hang Clean and Jeks (50/35) (Fx: 35/20)50 Dumbbell Goblet Squats (50/35) (Fx: 35/20) AMRAP 550/40 Ski Erg Cals50 Dumbbell Hang Power...Read More
We are excited to announce that CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition this Saturday, April 27, 2019! Prizes will be awarded to the 1st, 2nd, and 3rd place winners in each division. Come out and cheer on our athletes!Divisions (RX and Novice):Male/MaleMale/FemaleFemale/Female ———————————————————— Push Press:5×10@70-75% 5 Rounds15/12...Read More
We are excited to announce that CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition this Saturday, April 27, 2019! Prizes will be awarded to the 1st, 2nd, and 3rd place winners in each division. Come out and cheer on our athletes!Divisions (RX and Novice):Male/MaleMale/FemaleFemale/Female ———————————————————— E3MOM 18 Clean Pull...Read More
Overview Of The Week: Monday:10 Rep Max Back Squats Tuesday: Clean Complex Wednesday: Push Press Thursday: Gymnastics Strength Test Friday: Power Snatches Satuday:10 Rep Max Front Squats Sunday: 10 Rep Max Deadlift ———————————————————— Back Squat25 mins. to establish 10RM Buy In: 500m Row 21 – 15 – 9 Wall Balls (20/14) Toes to Bar (Fx:...Read More
Easter service at McLean Bible Church at 9:00 a.m. – 8925 Leesburg Pike Vienna, VA 22182 – where CFR7 member David Platt is the Pastor. David and his wife Heather have invited the CFR7 community over to their house after the service for Easter brunch and fun! People can feel free to bring kids…they’ll have...Read More
Free Double Under and Pistol Clinic today, Saturday, April 20th at 11:30AM! We will spend the first 30 minutes working on double-unders and the second 30 minutes on the pistol. Are you tired of having to scale every time you see double unders? Are you done whipping yourself with the jump rope? Then come to...Read More
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