SCHEDULE MOD: No Yoga this Sunday. Sorry for the inconvenience. ======================================== Join us Saturday, March 11 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...Read More

SCHEDULE MOD: No Yoga this Sunday. Sorry for the inconvenience. ======================================== Join us Saturday, March 11 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...Read More

Join us Saturday, March 11 at 9 am with Potomac River Running for CrossFit for Runners WOD. 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 – focusing on improving 10 basic physical skills including cardiovascular...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Join us Saturday, March 11 at 9 am with Potomac River Running for CrossFit for Runners WOD. This training session is some serious (-ly fun!) cross training for runners! The goal is to introduce CrossFit’s methodology of training...Read More

Our friends at Mighty Meals will be back this week with more samples and info about their services. -Monday, March 6 at 6:00 pm -Tuesday, March 7 at 6:45 am. You have got to try the lasagna! =========================================== Deadlift: EMOM 14 ODD: 5 Deadlifts @ 75-80% Even: 5 Tall Box Jumps AMRAP 10: 3-6-9-12, etc...Read More

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ========================= Push Press 5 x 3 (ME) 9-15-21 Hang Power Cleans 135/95, Fx: 115/80 Hand Release Push upsRead More

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== EMOM 10: Mins 1-5: 4 Power Snatches Mins 6-10: 4 Overhead Squats (Athletes choose Challenging Weight) AMRAP 8: 8 Thrusters RX:95/65 FX: 75/55 40 Double Unders 8 Hang Power Snatches RX:95/65 FX: 75/55 40 Double UndersRead More

CrossFit Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 50/35 16 toes-to-bars 8 power cleans 50/35 Then, 2 rounds of: 50-ft. weighted walking lunge 50/35 16 bar muscle-ups 8 power cleans 50/35 Etc., alternating between toes-to-bars and bar muscle-ups every 2...Read More

It’s First Thursday of March! This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout? Come out and train! Please reserve your space if you are not a CrossFit Route 7 member and arrive 15 min prior to complete our waiver. Click...Read More

Get ready for the First Thursday of March! This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout? Come out and train! Please reserve your space if you are not a CrossFit Route 7 member and arrive 15 min prior to complete...Read More