Saturday, October 13 at 4:30pm hosted at CFR7. Get excited BCF, CFR7 and CFSA members! We’re stoked to announce the 7th annual BCF vs. CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! We will have the following from each box: 3 women individual competitors 3 men individual competitors...Read More

Let’s start your day or finish it together. Free Classes are available Monday mornings and nights, register here Try US for Free If you know anyone looking to jump start their fitness, we have an incredible offer right now for 15 days of fitness in our 7-Fit program for only $15!! Sign up on our...Read More

Saturday, October 13 at 4:30pm hosted at CFR7. Get excited BCF, CFR7 and CFSA members! We’re stoked to announce the 7th annual BCF vs. CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! We will have the following from each box: 3 women individual competitors 3 men individual competitors...Read More

Join us Today 9 and 10 am WODs  for our Farewell WOD for Coach Nicole: She will be missed!!! After party at 12:30 at Tyson’s Biergarten! Should be a wonderful day out. ================================= Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip...Read More

Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!! ================================= Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar...Read More

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in. Check this out! Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit# ==================================== Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!! ================================= Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic...Read More

Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!! ================================= Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in...Read More

Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!! ================================= Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in...Read More

We had an awesome weekend with the close of our weightlifting seminar and an outstanding showing of CrossFit Route 7 teams competing at Superfit DC. 4 podium finishes with the majority of the teams making it into the final WOD. Outstanding weekend athletes. ================================== Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell...Read More

“4 Rounds, not for time, for quality (take ~20 minutes to complete) 15/12 Calorie Bike 21 Weighted Sit-ups (45/25) 100’ Bear Crawl 50’ Handstand Walk or 20 Shoulder Taps Rest 1-2 minutes between rounds “2 Rounds of: 25 KBS (24/16 KG) 15 Toes-to-Bar straight into… 40 KB Snatches, alternating (24/16 KG)”Read More