FREE 7-fit CLASS today at 9 am. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ ===================== Monday, December 10th for ALL WODS: Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts...Read More

EMOM 20: Miniute 1: Max Handstand Walk (Fx: Bear Crawl) Games std Minute 2: Max Rope Climbs Minute 3: Max Ski Erg Calories Minute 4: Max Ring Muscle Ups Minute 5: Rest *Shorter athletes can you use a shorter box as long a knee is above the hip crease 4 Rounds: 12/9 AAB Cals (Fx:...Read More

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in. Courtesy By Amanda Kimble As Told To Rachael Schultz, Feb 27, 2018 Check out this article ‘I Transformed My Body—And Life—With CrossFit And Yoga’ featured in Women’s Health Magazine. =================================== Back Squat 2×3@85% 3×2@90% Re Test: Row Primer: alternating with a partner row 100, 200, 300...Read More

Can we make this a team of 3? 8 nights of Hanukkah Partner Workout- One working one resting 8 rounds for time 8 power cleans (135/95) (Fx: 115/75) 8 burpee over bar 8 shoulder to overhead (135/95) (Fx: 115/75) 8 box jumps (24/20) 8 handstand pushups (Fx: Hand Release Pushups) 8 kettlebell swings (32/24) (Fx:...Read More

Strength: Deadlift 2×3@85% 3×2@90% Conditioning: 3 Rounds for time: 30/25 Cal Row 60 Double Unders (Fx: 40 Double unders) 30 DB Hang Clean and Jerk (50/35) (Fx: 35/20) (Switch hands every 5 reps) 18:00 Cap Stagger Large Classes 2:00 Finisher: 50 V-ups in as few sets as possible  Read More

Holiday Pop Up Show for ZYIA! Tonight Monday, December 3, from 4pm-7pm What’s more motivating than a trendy (and functional!!) workout outfit to get you to the gym!? Come sample and shop the ZYIA Active workout wear brand Monday, December 3 at CrossFit Route 7!  Holidays are around the corner: cross off your gift list...Read More

Friends of Homeless Hope, We are less than 4 weeks away from our next Homeless Hope event! We are excited that we will continue to be able to show God’s love by providing basic necessities for homeless men and women (and sometimes children) on the streets of DC. We will be distributing coats, hats, gloves,...Read More

Free Double Under Clinic: December 1, 2018 @11:30AM Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs. This clinic is Free for all members....Read More

Free Double Under Clinic: December 1, 2018 @11:30AM Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs. This clinic is Free for all members....Read More

**Important Announcement About 2018 Membership Agreements** Due to the Thanksgiving holiday, we have extended the deadline to lock-in 2018 membership pricing through midnight on Tonight (the managers need enough time to input them into Zen Planner before they process at midnight on Dec 1st). Thanks to all the members who have locked into the 2018...Read More