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

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

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

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/ ============================= Split Jerk 5 x 1 (ME) *from the rack 18-15-12 Thrusters 115/80, Fx 95/65 Pull ups *Perform a 100 meter Sprint after each round including the last round. 50 slam balls...Read More

Saturday, September 17 at 9:00 am, new member and incredible athlete Linsey Kokal-Wise is coming out to help with your Pull up game. She here teach you skills and drill to improve your gymnastics game. A little about Linsey, Linsey was a competitive swimmer for 17 years and stumbled upon CrossFit in late 2009 while trying...Read More

Thank you everyone that brought a friend or family member yesterday. We appreciate your faith in us. =================================================== Saturday, September 17 at 9:00 am, new member and incredible athlete Linsey Kokal-Wise is coming out to help with your Pull up game. She here teach you skills and drill to improve your gymnastics game. A little about...Read More

TODAY!!! We will have a fun partner WOD for FREE at all class times.  No CrossFit experience needed.  Also your buddy or loved one can to sign up for our next Foundations for only $74! No registration needed. Just arrive 15 minutes prior to fill out a waiver and get oriented.  Bring workout clothes, shoes, and a water bottle. ==============================================================================...Read More

Schedule Reminder: New 7:30 pm WODs on Wednesdays ============================================== Hey Route 7 Family! We would love for your friends to experience what you do here at CrossFit Route 7. On Thursday, September 15th, we will have a fun partner WOD for FREE at all class times.  No CrossFit experience needed.  Also your buddy or loved one can to sign up...Read More