Box Schedule Update: Closed Saturday, June 9th. No classes. and hope that you would take time to cheer on our Athletes and Coaches as they compete in the heart of D.C. It should be a beautiful day and plenty of Challenging WODs to watch. Our Teams: *Flex Appeal *Melted Box Jumpers *The “B” Team *Lats,...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/how-to-join/ =============================== Overview of Week: Monday: Meathead Monday Tuesday: Partner...Read More
Join us today for a Free Class! https://crossfitroute7.com/try-us-for-free/ =============================== Deadlift 5 x 5 Across @80-85% AMRAP 12 24 Wall Balls 12 Burpee box jumpsRead More
Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/ =============================== Tempo Back Squat 4 x 3 Tempo: 3211 Use 50-60% of 1 RM *What’s Tempo? :https://www.t-nation.com/training/questions-about-tempo-training 4 RFT: 10 Front Rack Lunges 155/105, Fx: 115/85 15 Toes-to-BarRead 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 for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/ Every 2:00 for 20:00 (10 sets): Power Snatch x 2 reps (drop between reps) For time: 4 Rope Climbs (15’) (RX+ =...Read More
Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/ Front Squat 8-8-8-8-8 Build to a heavy set of 8 over 5 sets AMRAP 14: 4 Ring Muscle-ups (Fx = 4 Strict Ring Dips) 8 HSPU (Rx+ = Strict) 16 KBS (32/24 kg) (Fx = 24/16 kg) Read More
Strength: Every 3:00 for 12:00 (4 sets): 4 x 5 Touch and Go Power Clean and Jerk *Increase Load each set Conditioning: For time: 1000m Row 15 Power Cleans 155/105, Fx: 115/80 150 Double-Unders, Fx: 100 Double Unders 30 Power Cleans 115/80, Fx: 95/65 150 Double-Unders, Fx: 100 Double Unders RX+185/125, 135/95 Post-WOD Finisher: GHD...Read More
Strength/Skill Schedule: Monday: Murph Tuesday: Power Cleans Wednesday: Front Squat Thursday: Power Snatch Friday: Back Squat Saturday: Deadlift Sunday:WORK =============================== “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th,...Read More
Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners...Read More
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