Weekly OverviewEvents/ClassesMondayBodybuilding Push,Gymnastics PullTuesdayBack Squat WednesdayPush Jerk, Split Jerk5:45pm Core FlexThursdayDeadliftFridayOverhead SquatSaturdaySquad WODSundaySkies Out, Bi’s/Tri’s Out8am Power Yoga StrengthEvery 3:00, 5 Sets10 Dumbbell Bench Press w/ Pause at Chest +3 Rope Climbs (FX: 2) (RX+: 2-3 50/50 Legless) ConditioningAMRAP 12100m Run10 Handstand Push-Ups (FX: 5) (RX+: Strict)100m Run20 Pull-Ups (FX: 10) (RX+: Chest to Bar Pull-Ups)*RX...Read More

The gym is closed today for the CrossFit L2 Seminar! REST UP and SEE YOU NEXT WEEK for the beginning of a new back squat and deadlift cycle! The gym will be closed today to host the CrossFit L2 Seminar. See you all tomorrow!Read More

CFR7 will be closed Saturday and Sunday for the CrossFit L2 Seminar. Instead of Squad WOD at the gym, come meet us in Vienna at the W&OD trial for a run (OR WALK), followed by coffee or a drink at Caboose! We are meeting up at the Caboose Tavern (520 Mill St NE, Vienna, VA)...Read More

StrengthEvery 2:00, 3 Rounds1) 100′ Double Dumbbell Walking Lunge2) 15 Hip Thrusts (35-45% of 1RM Back Squat) ConditioningAMRAP 16200m Run10 Russian Kettlebell Swings10 Box Jumps (24/20)*Add 10 reps each round*RX: 24/16, FX: 16/12, RX+: 32/24Read More

StrengthIn 15:00Establish 1RM Push Press ConditioningAMRAP 1015 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)15 Toes to Bar (FX: 10)*RX+ Min: 4+15Read More

Jump Rope and Toes-To-Bar Skills Clinic TONIGHT at 5:45 PM!Reminder: The gym will be CLOSED this Saturday and Sunday as we will be hosting the CrossFit Level 2 Seminar. Join us on Saturday morning at 8:30 AM at Caboose in Vienna for a walk/run on the W&OD Trail followed by drinks instead! Conditioning4 Rounds for...Read More

StrengthEvery 1:30, 5 Rounds1) 3 Weighted Strict Chin-Ups (↑) (FX: 6 Banded/Strict)2) 100′ Double Dumbbell Overhead Carry Conditioning3 Rounds for Time:400m Run10 Bar Muscle-Ups (FX: 6 OR Chest to Bar Pull-Ups) (RX+: 15)*15:00 CapRead More

Weekly OverviewEvents/ClassesMondayBenchmark WOD “The Chief”TuesdayGymnastics Pull, Overhead Stability WednesdayLong Conditioning5:45pm Jump Rope/Toes to Bar Skills ClinicThursday1RM Push PressFridayLower Body PumpSaturdayGym Closed for CrossFit Level 28:30am W&OD Trail Walk/Run + Caboose TavernSundayGym Closed for CrossFit Level 2  StrengthEvery 1:30, 8 Sets1 Power Clean (↑, start at 50-60% 1RM CJ) “The Chief”5 Rounds of 3:00 on/1:00 offAMRAP 33 Power...Read More

Join us for Power Yoga at 8 AM today! ConditioningEMOM 281) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14) 3-5)AMRAP100m Run15 Sit-Ups40 Double Unders (FX: 25) 6-7) Rest Post-WOD Cooldown2 Rounds of :45 on/:15 off1) Seal Pose Press-Ups2) Pigeon / Samson Lunge (Side A)3) Pigeon / Samson Lunge (Side...Read More

Squad WODFor Time w/ Partner – Split Reps Any Way80/60 Calorie Row (FX: 60/45)40 Burpee Box Jump Overs (24/20)40 Squat Cleans (95/65) (FX: 75/55)40 Burpee Chest to Bar Pull-Ups (FX: Burpee Pull-Ups)40/30 Calorie Row (FX: 30/22)20 Burpee Box Jump Overs (24/20)20 Squat Cleans (135/95) (FX: 95/65)20 Burpee Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+:...Read More