Get ready this Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this!  Top Five will be released Tuesday. ================================== Friday night at the Showdown, CartoonFit Comics will have a table...Read More

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in. Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ ========================= Overhead Squat: 4 x 7 (ME) *From the Rack AMRAP 10: 8 Toes-to-Bar 10 Box Jumps 24/20 12 Kettlebell Swings 24/16Read More

Hang Power Clean 5 x 2 (A @ 80%) AMRAP 14: 200 m Run 10 Push Press 95/65, Fx: 75/55 20 Abmat Sit ups 30 Goblet Squats 24/16, Fx: 16/12 Finisher: Goat or Mobility workRead More

CF Open WOD 17.4 is CF Open WOD 16.4…Told ya! Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts, 225/155 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups Scaled: (Ages 16-54) Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups...Read More

Push Press: 5 x 5 (A) EMOM 15 (moderate intensity metcon, feel free to bump it up if not competing in the Open): Minute 1: Row Cals 18/15 Minute 2: Double Unders 40 Fx: 30 Minute 3: 3-6 Ring Muscle ups, Fx: TransitionsRead More

Additional class times starting Monday, March 13th. Take advantage of the new schedule and please Reserve for ALL EVENING Classes. 4:30 Pm WODs Monday, Wednesday and Friday. 9:00 am Wods on Saturdays ============================== Snatch Complex: 1 Snatch Hi Pull + 2 Snatches (Focus on contact at the hip and Leg drive) 16 to Find Heaviest...Read More

***Schedule Update: No 7:30pm Wod or 7:30 pm Open gym tonight, Tuesday, March 14. All inclement weather updates will be posted to Facebook, WOD page, and Zen planner calendar will be updated a minimum of 2 hours before scheduled class. If nothing is updated, it means regular class schedule will be in effect. We will...Read More

Additional class times starting Monday, March 13th. Take advantage of the new schedule and please Reserve for ALL EVENING Classes. 4:30 Pm WODs Monday, Wednesday and Friday. 9:00 am Wods on Saturdays ============================== N0 morning classes Tuesday, March 14th.  All inclement weather updates will be posted to Facebook, WOD page, and Zen planner calendar will...Read More

No yoga today. ======================================== Open WOD 17.3 will be performed at OPEN GYM at 10:00 am ================================== Front Squat 5 x 5 (ME) Partner WOD AMRAP 20: Partner 1: 400 m Row Partner 2 completes: 10 Push Ups 15 Wall Ball shots 20/14 20 Abmat situps *Switching every 400 m, continuing reps.Read More

SCHEDULE MOD: No Yoga this Sunday. Sorry for the inconvenience. ======================================== Join us Today at 9 am with Potomac River Running for a CrossFit for Runners workout. This training session is some serious (-ly fun!) cross training for runners! The goal is to introduce CrossFit’s methodology of training as a means to improve running performance...Read More