Free CrossFit Tuesday Night at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: Save $25 on your Foundations course after the WOD. =============================================== Congratulations to Coach Nicole and Clay for receiving here CrossFit Level 2 training certificate and Coach Tucker and  Matt re certifying. Don’t let the Holiday season stop you from...Read More

Yoga with Troy at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ========================= Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $99. Sign...Read More

Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $99. Sign up here to get started, FOUNDATIONS COURSE 41. ======================================= Deadlift 5 x 5 Across 400m run 100 Double Unders 10 Muscle Ups 40...Read More

Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $99. Sign up here to get started, FOUNDATIONS COURSE 41. ======================================= Your top 4 athletes of the November Attendance Challenge, after 18 days we have:...Read More

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: Save $25 on your Foundations course after the WOD. =============================================== Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations...Read More

Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $99. Sign up here to get started, FOUNDATIONS COURSE 41. ======================================= Superset: Barbell Step Ups: 4 x 12 (6 each side) 95/65, Fx: 75/55 Dumbbell...Read More

Spots Available for Thursday, November 17th at 6:30 pm with 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 standby if seat is empty. =============================== MAKE IT...Read More

Spots Available for Thursday, November 17th at 6:30 pm with 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 standby if seat is empty. =============================== MAKE IT...Read More

Yoga with Troy at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ========================= Front Squat 5 x 3 (A: 80-85%) 3 Rounds: 15 Box Jump Overs 24/20 15 Wall ball Shots 20/14 11″/10′ 15 Ring Dips *if athlete breaks on wall balls they must do...Read More

Come out today from 4-7, BCF/CFR7 rock climbing at the new Earth Treks climbing gym in Crystal City! Post climb dinner/beers. Friends welcome! Like our Facebook page and  event page to stay in the loop: https://www.facebook.com/events/600613053452582/ ======================================= Push Jerk 5 x 5 Touch and Go (ME) 5 Rounds: 200 m Run Max UB T2B *Round ends...Read More