Deadlift 18:00 to find 1 RM 3 Rounds for time: 25/21 Cal Row,  Fx: 20/17 15/12 strict Pull Ups,  Fx:10 50 Double unders, Fx: 30 15/12 Strict ring dips, Fx:10 *RX+ use Muscle up rings dipsRead More

Kipping Pull Up Technique Rx: 50 Pull ups for time AMRAP 3 x 3 30 KB SDHP 32/24, Fx:24/16 20 Push Press 115/80, Fx: 95/55 (Rx+135/95) Max 10 M Shuttles :90 rest between AmrapsRead More

Strength/Skill Schedule This Week Monday: Clean & jerks Tuesday: Pull-up technique Wednesday: Deadlifts Thursday: Overhead Squats Friday: benchmark Saturday: Back Squat Sunday: Strict Press =============================================== Clean and Jerk 2 cleans (squat) + 1 split Jerk 18:00 to find heaviest complex AMRAP 15: 21 WBS 20/14 all to 10″ target 15 HR Push ups 9 Power...Read More

Yoga with Claire at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ============================= 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/ ========================= Barbell Step Up 3 x 12 (6 each...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

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