Wednesday, September 19, 2018, 7:30pm: FREE Nutrition Seminar with Megan Crozier. Nutrition can be confusing. The marketing of so many different diets can make it feel like you have to try everything OR leave you overwhelmed not knowing where to start.In this workshop, Megan is going to clarify and simplify nutrition strategies that work. You’re going...Read More

Wednesday, September 19, 2018, 7:30pm: FREE Nutrition Seminar with Megan Crozier. Nutrition can be confusing. The marketing of so many different diets can make it feel like you have to try everything OR leave you overwhelmed not knowing where to start.In this workshop, Megan is going to clarify and simplify nutrition strategies that work. You’re going...Read More

Wednesday, September 19, 2018, 7:30pm: FREE Nutrition Seminar with Megan Crozier at Ballston CrossFit. Nutrition can be confusing. The marketing of so many different diets can make it feel like you have to try everything OR leave you overwhelmed not knowing where to start.In this workshop, Megan is going to clarify and simplify nutrition strategies that...Read More

For time*: 10 Ring Muscle-ups (Fx: 15 Ring Dips and 15 Pull-ups) 21 HSPU Rx+: Strict 8 Muscle-ups, Fx: 12/12 15 HSPU 6 Muscle-ups Fx: 9/9 12 HSPU 4 Muscle-ups Fx: 6/6 9 HSPU 2 Muscle-ups Fx: 3/3 6 HSPU *20 minute cap Teams of 3: 5000m Row, switch every 250m* *Whenever a partner transitions...Read More

FREE 7-fit CLASS today at 9:00 am. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ FREE CrossFit CLASS today at 11:000 am. Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ ======================================= Tempo Front Squat (33×1) 5×3 (ME) Partner WOD: For time: 800m Run buy-in 50 Alternating Burpee Box Jump 24/20″ Straight into… 20 Alternating Rounds 5 Chest to...Read More

High Hang Clean 1×3 @65%, 1×3 @70%, 3×3 @75%   Every minute on the minute for 15 minutes: (3 cycles) Minute 1: 15/12 Cal on Assault Bike, Fx: 12/10 Minute 2: 15 Hollow-Rocks, (Fx: 12 Hollow-Rocks) Minute 3: 15/12 Cal Row (Fx: 12/10) Minute 4: 20 Russian KBS (32/24) (Fx: 24/16) Minute 5 RestRead 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# ===================================== Push Press 5×5@65-70% (A) 5 RFT: 400m Run 30 Wall-Balls 20/14, Fx: 20, Rx+:30/20Read More

After 3 years of being an integral part of our CFR7 community, we are wishing Coach Nicole farewell. Nicole joined CFR7 as an athlete, then participated in our coaches intern program and eventually developed into an outstanding lead coach (we believe she is one of the best in the DC area!). Coach Nicole will be...Read More

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight...Read More

Here’s some motivation for your Monday! Congratulations to Coach Crystal, Ashley and Kristen and their 2nd Place finish at the Buff Betty adventure race this past weekend. Buff Betty is the only all-women’s adventure race in the country! Soloists, two-, three- or four-person teams have 6 hours to complete the course and retrieve as many...Read More