10 am WOD and Open Gym only Wednesday, July 4th! ============================ Get ready for our Summer Sizzle Nutrition Blog Series. Over 5 weeks starting Monday, July 2nd, we’re going to take you through a broad nutrition education program that will help you make informed decisions, understand your food, learn how the food you eat affects...Read More

10 am WOD and Open Gym only Wednesday, July 4th! ============================ Join us today for a Free Class! https://crossfitroute7.com/try-us-for-free/ =============================== Get ready for our Summer Sizzle Nutrition Blog Series. Over 5 weeks starting Monday, July 2nd, we’re going to take you through a broad nutrition education program that will help you make informed decisions, understand your...Read More

10 am WOD and Open Gym only Wednesday, July 4th! ============================ Get ready for our Summer Sizzle Nutrition Blog Series. Over 5 weeks starting Monday, July 2nd, we’re going to take you through a broad nutrition education program that will help you make informed decisions, understand your food, learn how the food you eat affects...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# ===================================== Front Squat: 3 x 10 (Across around 75% of 1 RM) 3-4 Sets of: 20 Hollow Position Band Pull Downs 20 Single Arm Dumbbell Row (10L/10R) 20 Weighted Back Rack...Read More

June 30th 2018:  3 hour introductory self-defense course Where:  Crossfit Route 7 8504-B Tyco Rd. Vienna, VA Date:    Saturday June 30th 12:00 noon- 3:00pm Arrive at 11:55am sharp for check-in.      Pricing:    $60 individual registration add $49 to include our Home Training Program-video training tutorial  $30 discount Content:      Cultivating a useful self-defense mindset Managing encroachment into your...Read More

June 30th 2018:  3 hour introductory self-defense course Where:  Crossfit Route 7 8504-B Tyco Rd. Vienna, VA Date:    Saturday June 30th 12:00 noon- 3:00pm Arrive at 11:55am sharp for check-in.      Pricing:    $60 individual registration add $49 to include our Home Training Program-video training tutorial  $30 discount Content:      Cultivating a useful self-defense mindset Managing encroachment into your...Read More

FREE CLASS tonight at 6:45 pm. Knock out your first Foundations class at the same time! Kick start your 2018 fitness goals! Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!   Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/  =============================== Great Job to all the teams this weekend...Read More

Pistol Development: Rx: EMOM 10 10 Single Arm Front Rack Alt. Pistols FX: 10 Pistols Tabata: Kettlebell Swings 32/24, Fx: 24/16 *Rest 1:00 Double Unders *Rest 1:00 Ring Rows *Rest 1:00 Row Calories (Rx+AAB) *Full Tabata per movement. Not RotatingRead More

Push Press: 4 x 8 (A: 75-80% of 1RM) AMRAP 4: 12/9 Cal Row 8 Burpees Over the Rower, Fx: 8 burpees Rest 4:00 AMRAP 4: 10/7 Assault Bike Calories 8 Toes to bar, Fx: V-ups Rest 4:00 AMRAP 4: 100 m Run 8 Handstand Push ups, Fx: Hand release Push ups *Score is total...Read More

Sumo Deadlift: 3 x 10 (A: 75-80% of 1RM Deadlift) Superset with 3 x 10 Supermans w/2 count hold AMRAP 9: 6 Hang Power Clean and Jerks 115/85, Fx:95/65 12 Box Jumps 24/20Read More