Getting ready for the weekend!!! Summer is coming to a close and what better way to take advantage of the weather than having a day of food, games and family from 1200-4:00 pm this Saturday, 10/3. Make sure you go to the “Seven Up” facebook page/event if you’re attending and bringing goodies. ================================================================================================== Technique: power cleans...Read More
***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!*** ================================================================================================== Front Squats 5 x 5 @ 65% w/ pause above parallel *athletes will squat to full deph and on way up pause just above parallel for 2 second count hold and EXPLODE up. 4 Rounds of: 8 Burpees 10 Front Rack alternating...Read More
***Free class tonight at 7:45 pm. Bring your friends (no CF experience required)!*** ==================================================================================================================== 4 Rounds of: 15 Dynamic Push-Ups @ 4″/2″, Fx: Hand release push-ups 15 Deadlifts 225/155, Fx:185/135) 30 Wallballs* (Rx:20/14) Cash out:150 Double Under(Rx) or 40 attempts and then 60 single(Fx) *3 burpee penalty each time you break up the set of...Read More
Skilss and Technique: Rope Climb Conditioning: Buy In: 100 DU or 20 attempts then 100 singles Then, 10-9-8-7-6-5-4-3-2-1 reps of: Clean and Jerk 155/115, fx:135/95 ) *1 rope climb or 10 ring rows will be done after each round. Cash Out: 100 Double Unders (sub: same as before) 22:00 Time Cap Read More
Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit. It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door. For more info click here. =============================================================================================================================...Read More
Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit. It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door. For more info click here. =============================================================================================================================...Read More
Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit. It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door. For more info click here. ===============================================================================================================================================...Read More
How could we forget to welcome a new bundle of fitness to our family. Say hello to Katelyn Clara Lee, Congratulations Adam and Stacey!!! Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit. It’s an all day team competition. If...Read More
Dr. Justin Bryant and Dr. Bill Kempe from Airrosti will be hosting a shoulder mobility seminar on September 21st at CrossFit Rt. 7 and Ballston CrossFit, respectively. The course will be held from 6:15 – 6:45. During this 30 minute seminar you will learn how to improve flexibility in the thoracic spine and shoulders to create better positioning...Read More
Partner WOD from the AM/PM Throwdown Buy in: 50 wall balls (both athletes work at the same time) 21-15-9 (one athlete working at a time) Deadlifts (255/165) Burpees over your partner (partner holds hand plank) (if athlete can’t jump over partner’s back, jump over the legs twice!) Cash out: 50 pull-ups (both athletes work at...Read More
