NOTE – open gym at 7:30pm is cancelled tonight. ====== Mark you calendars for CFR7 2.0 Grand Opening on Saturday, January 16, 2016! We are so excited to open the doors of CrossFit Route 7 to the Northern VA community in our incredible newly completed CrossFit facility! Just like last year we want you to shout from...Read More

Mark you calendars for CFR7 2.0 Grand Opening on Saturday, January 16, 2016! We are so excited to open the doors of CrossFit Route 7 to the Northern VA community in our incredible newly completed CrossFit facility! Just like last year we want you to shout from the Mountain Tops about our community and where we train.  Bring...Read More

Back Squat 3 x 10 @ 70% 50 KBS 24/16 40 Abmat Sit ups 30 lunges 20 HR Push ups 10 Goblet Squats 20 HR Push ups 30 Lunges 40 Abmat Sit ups 50 KBS 24/16Read More

Muscle Up Technique: RX:5- 6 x 1 Strict MU, 2 Kipping FX1: 6 x 1-2 Kipping Muscle ups FX2: 6 x 3 MU Transitions 4 Rounds of: :30 on/:30 of rotating stations Min 1: S2OH 135/95 Fx:95/65 Min 2: Burpees Min 3: 10m Shuttles *1 hand touches the ground.Read More

4:30pm WOD and Yoga today at 5:45pm with Claire. Our new yoga class is FREE for all members and $10 for friends! =================================================================================== Every 2 minutes for 10 minutes: 2 Hang Snatches + 3 OHS (Across sets AHAP) 10 Rounds of: 5 Deadlifts 225/155 FX: 185/135 6 Chest to bar pull ups FX: pull-upsRead More

This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7! We will be covering the technique for following: – kipping pull-ups – muscle ups – kipping HSPU – kipping ring dips (if time permits) ========================================================================================== Push Press 3 x 5...Read More

Please stay warm and hydrated. Don’t leave the gym sweaty, even though you earned it. This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7! We will be covering the technique for following: – kipping pull-ups – muscle ups –...Read More

This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7! We will be covering the technique for following: – kipping pull-ups – muscle ups – kipping HSPU – kipping ring dips (if time permits) ===================================================================================================================== Deadlift 5 x 3 (A)*...Read More

Nutrition Seminar this Thursday, January 7 . No 6:30pm WOD. Last Day Sign-up through Zen Planner or on our website (Click here to register) This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7! We will be covering the technique...Read More

  Nutrition Seminar this Thursday, January 7 . No 6:30pm WOD. There is still time Sign-up through Zen Planner or on our website (Click here to register) This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7! We will be...Read More