***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

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