The gym will be closed today to host the CrossFit L1 Certification Seminar. Join us at Settle Down Brewing Co. in Falls Church from 1-4 PM instead!Read More

Reminders: Join us TOMORROW, Saturday, February 11, from 1-4 at Settle Down Easy Brewing Co. in Falls Church to celebrate the beginning of the Open! CFR7 will be CLOSED this weekend for the CF-L1 Seminar! Conditioning5 Rounds of 2:30 on/2:30 off250/200m Row (FX: 200/150m) (RX+: 300/250m)60 Double Unders (FX: 40)AMRAP Single Dumbbell Devil’s Press (50/35)...Read More

StrengthEvery 2:00, 6 Sets2 High Hang Squat Clean + 2 Push Jerk (65-70% of 1RM CJ)*Hold onto bar between reps ConditioningFor Time:10 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups ) (RX+: Ring Muscle-Ups)30 Box Jump Overs (24/20)45 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)30 Box Jump Overs (24/20)10 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+:...Read More

Blast your core with Coach Mariah at tonight’s 5:45pm Ab Attack! StrengthEvery 2:00, 3 Rounds1) 10 Hip Thrusts2) 10 Goblet Cossack Squats3) :45-1:00 Plank + :15-:30 Ring Row Hold Conditioning6 Rounds of :20 on/:10 off1) AMRAP Calorie Bike2) Rest3) Rest4) Rest*Score is Total CaloriesRead More

StrengthEvery 2:00, 8 Sets1-4) 2 Snatch Grip Push Jerk + 2 Overhead Squats (65-70% of 1RM Snatch)5-8) 2 Snatch Balance (↑) ConditioningAMRAP 103 Wall Walks (FX: 2) (RX+: 2 Hand Release Push-Ups into each)9 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)12 Toes to Bar (FX: 9) (RX+: 15)Read More

The 2023 CrossFit Open starts on February 16th! We will complete the three Open work-outs at the gym every Friday! We will do a “team draft” one week from today on February 13th, so sign up at http://games.crossfit.com by February 12th to be placed on a team! Weekly OverviewEvents/ClassesMondayRowing & Power Clean IntervalsTuesdaySnatch BalanceWednesdayLower Body...Read More

StrengthEvery 1:30, 9 Sets1-3) 5 Strict Press (↑, start around 70% of 1RM Strict Press)4-6) 5 Push Press (↑)7-9) 5 Push Jerk (↑) Conditioning5 Rounds for Time:12 Burpees Over Dumbbell12 Single Dumbbell Push Jerk (50/35) (FX: 35/20) (RX+: 70/50)48 Double Unders (FX: 36)*14:00 CapRead More

The 2023 CrossFit Open starts on February 16th! We will complete the three Open work-outs at the gym every Friday! We will do a “team draft” on February 13th, so sign up at http://games.crossfit.com by February 12th to be placed on a team! With a Partner, Split reps: AMRAP 12 20/15 Calorie Ski (FX: 16/12)...Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 Single Dumbbell Bench Press2) 10/10 Single Dumbbell Row3) 15 Behind the Back Wrist Curl ConditioningAMRAP 104-8-12-16-20, etc.Back Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand Release)Box Jump Overs (24/20)Read More

Conditioning/StrengthOn a 20:00 Running Clock: 0:00-10:00For Time:12-10-8-6-4-2Single Dumbbell Hang Squat Cluster (50/35) (FX: 35/20) (RX+: Double (50/35))Bar Facing Burpees 10:00-20:00Establish Heavy Complex: 1 Hang Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead*Unbroken complex Post-Metcon Strength/Skill2-3 Rounds for Quality15/15 Banded Lateral External Rotation6-10 Strict Toes to Bar/Hanging Knee RaiseRead More