Back squat, 5×5 (A) *Add 5-10 pounds from last week. Muscle up technique then EMOTM 10: Evens Max rep box jumps (32/26), Odds Max rep muscle ups (or muscle up transitions)Read More

Strength: Strict press, find a heavy double   Metcon: 4 rounds for total time: Run 400m 8 push press 135/95 12 KB SDHP 32/24Read More

Happy Martin Luther King Jr. Day CFR7! Regular schedule today! ================================================ Fitness: Deadlift, 3×10 (A = same weight across all 3 sets @ ~75% or 1RM) AMRAP 3: 6 hang power cleans, 95/65 6 front rack lunges, 95/65 6 pushups *Rest 1 minute then complete AMRAP two more times (start next round where you left...Read More

Yoga with Jenn at Ballston Crossfit at 10am. Members of both boxes get free classes and for non-members its $10. BCF is located at 1110 N Glebe Arlington VA 22201. It is  just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax...Read More

FREE CLASS AT 10AM BRING A FRIEND TO WOD!!!! Classes at CFR7 are officially running for members only this week. If you would like to join as a member, or sign-up for our Foundations course, please visit https://crossfitroute7.com/how-to-join/ and look at our membership options. ========================================================= Hang power snatch, 7×2 (A) AMRAP 12: 3 power snatches, 70%...Read More

We have a free class every Saturday at 10am and Tuesday at 6:30pm – please invite your friends/co-workers to come experience a fun free WOD! Also, if you work near the box, please take some of our promo cards on the front desk and pass them out to your co-workers and place them in your kitchen in...Read More

Classes at CFR7 are officially running for members only this week. If you would like to join as a member, or sign-up for our Foundations course, please visit https://crossfitroute7.com/how-to-join/ and look at our membership options. ========================================================= Deadlift, 5×5 (A) Fitness & performance:             “JT” In honor of Navy Petty Officer 1st...Read More

Classes at CFR7 are officially running for members only this week. If you would like to join as a member, or sign-up for our Foundations course, please visit https://crossfitroute7.com/how-to-join/ and look at our membership options. ========================================================= Hang power clean to split jerk, 7×2 (A) EMOTM 10: 3 power cleans, 80% of weight used in strength *With the...Read More

Classes at CFR7 are officially running for members only this week. If you would like to join as a member, or sign-up for our Foundations course, please visit https://crossfitroute7.com/how-to-join/ and look at our membership options. ========================================================= Fitness: Front squats, 5×5 (A) *Add 5-10 pounds from last week. Performance: Front squats, 7×2 (80-85%) Fitness & performance: 50-30-10:...Read More

We are extremely excited about the official opening of CrossFit Route 7 opening today!! We’ll be doing the same WOD that we did when Ballston CrossFit (our sister gym) opened on Feb 13, 2012!! When BCF opened, the best Fran times were around 5 min, BCF now has several athletes with a sub 3 min Fran time. CFR7...Read More