Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There is a chance of being closed or adjusted class times while this takes place. We will update you as soon as we receive a more clear timeline. Thanks. ============================== Saturday,...Read More
Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There is a chance of being closed or adjusted class times while this takes place. We will update you as soon as we receive a more clear timeline. Thanks. ============================== Saturday,...Read More
Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all! =============== On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/ ========================= Pistol Technique RX: EMOM 5 12...Read More
Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all! =============== On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/ ========================= 10 min Kipping handstand push-up technique...Read More
Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all! =============== On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/ ========================= Strength/Skill Schedule: Monday: Bench Press Tuesday:...Read More
Yoga with Lauren 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 5 (A) For Time: 100 Doube Unders 50 Front Rack KB Step us 24/16 (24/20) Fx: 16/12 75 Double Unders 25 Front Rack KB Step us 24/16...Read More
Today: Mobility Clinic today with Coach Marcus at 1 pm. Move Better! ================================ Today: Come out to show your support for all the CFR7 Athletes competing at Team SuperFit DC. ===================================== EMOM 10: 3 Hang Power Cleans (ME) 28-21-14-7 KBS 32/24, FX:24/16 Row Calories Bring Sally Up Barbell Back Squat Finisher. Read More
Come out to show your support for all the CFR7 Athletes competing at Team SuperFit DC. Saturday, September 24, 8-6. ====================================== Deadlift Resets 3 X 5 at 90% of 3RM *athletes must ride the bar back to the ground and reset grip and pulling position each rep 3 Supersets 6 Pendlay Rows 8 Good Mornings...Read More
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Free Skills Class with Coach Nicole tonight at 7:30 pm (pistols and bar muscle ups) ============================== Thursday, September 22 at 6:30pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented...Read More
Free Skills Class with Coach Nicole on Thursday night at 7:30 pm ============================== Thursday, September 22 at 6:30pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or...Read More
