***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! Sign up: https://crossfitroute7.com/how-to-join/*** =============================================================================================== Rope Climb Technique or 12 Climbs for Time 6 Rounds For time: 10 T2B Fx: V-ups 10 Push Press 115/80, Fx: 95/65, Rx+: 135/95 30 muscle ups for time (10 min cap)Read More

Happy Martin Luther King Day – we will be running a regular WOD schedule we’ll be adding 10am Open gym at BCF if you aren’t working – feel free to join at our sister box! The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he...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! =========================================================== What an Awesome turnout yesterday for the grand opening. Thanks to all the CFR7 and BCF members for attending and bringing friends and family to experience our Community. ============================================================ Every 2 Minutes...Read More

TODAY!!! CFR7 2.0 Grand Opening! 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 Family, friends and co-workers to join...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

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