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/ ========================= Push Press: 5 x 5 (Across) AMRAP 15: 15 Russian KBS 32/24, Fx:24/16 15 Burpee Box Jumps 24/20 15 Wall Balls 20/14Read More

Don’t forget to come out to CrossFit Lorton to support our team at SuperFit Lorton! For more info visit: https://www.superfitgames.com/events/team-superfit-lorton ================================================== Heavy Squat clean Interval Every :90 for 15:00 Perform 1 Squat Clean *increase 5# every succesful lift Working sets start 45# under 1 RM For Time: 600m Run 21 Power Cleans, 155/105 , Fx:115/80 400...Read More

Back Squat EMOM 8: 3 Back Squats at 80-85% of 5RM (or 10# heavier than 6/5/17) AMRAP 15: 200 M Run 8 Thrusters 115/80, Fx:95/65 12 Deadlifts 115/80, Fx:95/65  Read More

Power Snatch 5 x 3 Touch and Go (ME) Partner Wod For time (one partner working at a time) 125 Wall Ball Shots 20/14 100 Cal Row 75 Toes to Bar, Fx: Knee Raises 50 Handstand Push Ups, Fx: Hand Release Push ups 25 Chest to Bar Pull-ups, Fx: Pull upsRead More

Turkish get ups 3 x 10 (A: 5 each side) Bench Mark Wod: “Annie” 50-40-30-20-10: Double unders Sit-ups compare:8/19/2016 Handstand Finisher: RX: Accumulate 4:00 Free Handstand hold Fx: handstand practice with a partnerRead More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== We will be offering open gym on Monday, Wednesday and Fridays at noon. Please remember that the WOD takes precedence of the Rig or equipment if needed for the workout. Please use crash mats if you are dropping...Read More

Congratulations to all the athletes that competed at Flex on the Mall 2017 this week. Thank you to everyone who came out to support the CFR7 and BCF communities. ======================================== We will be offering open gym on Monday, Wednesday and Fridays at noon. Please remember that the WOD takes precedence of the Rig or equipment...Read More

Happy Father’s Day to all the Route 7 dads and Fathers around the world! ======================================= 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/ ========================= Starting Monday, June 19. We will be offering open gym on Monday, Wednesday and Fridays at noon. Please remember that the WOD takes precedence of the Rig or equipment...Read More

Come out to Flex on the Mall Today! Support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Update Schedule: Starting Monday, June 19. We will be offering open gym on Monday, Wednesday and Fridays at noon....Read More

Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Update Schedule: Starting Monday, June 19. We will be offering open gym on Monday, Wednesday and...Read More