Weekly OverviewEvents/ClassesMonday“Fran”TuesdayDeadliftWednesdayBench Press5:45 PM – Ab AttackThursdaySquat CleanFridayHandstand Push-Up DevelopmentSaturdaySquad WODSundaySplit Jerks “Fran”For Time:21-15-9Thrusters (95/65)Pull-Ups *Compare to 10/14/21 Post-WOD StrengthEvery 1:30, 4 Rounds1) 10 Alternating Single Leg Box Squat (FX: 6/6 Lateral Box Step Ups) (RX+: Alternating Pistol) 2) 50’/50′ Single Kettlebell Bottoms Up Carry (FX: Dumbbell) 3) :45 Weighted PlankRead More

ONE WEEK until our Winter Wine Tasting at The Wine Outlet in Vienna! Join us next Sunday, November 20th at 2pm! Tastings will be $25 per person (includes charcuterie board snacks!) Sign-up below and venmo $25 to @crossfitroute7 if you plan on attending and drinking! https://docs.google.com/spreadsheets/d/1mLej0APz3UqRrOuQDMkZ3C-NkMP0oGXipV0K9k-P__E/edit?usp=sharing Photo by Anthony Ledesma ConditioningEvery 4:00, 2 Rounds1) 600m...Read More

Seventh Heaven, Competition WOD: 7:15 AMWODS: 9 and 10 AMOlympic Lifting Class: 11AM With a Partner:Every 2:00; 8 Rounds P1: 24/18 Calorie Bike (FX: 18/13) (RX+: 30/22) AMRAP Slamballs (20/15) (FX: 15/10) P2: 100m Farmer’s Carry (24/16) (FX: 16/12) (RX+: 32/24) Rest 4:00 Every 2:00; 8 Rounds P1: 24/18 Calorie Ski (FX: 18/13) (RX+: 30/22)...Read More

As part of WOD for Warriors, participants complete the Armistice WOD every year on November 11th, Veterans Day. The WOD includes six rounds representing the branches of the U.S. Armed Forces – Army, Navy, Air Force, Marine Corps, Coast Guard, and Space Force. The WOD includes 11, 19, and 18 reps of various exercises, marking...Read More

Sign-up to attend our Winter Wine Tasting at The Wine Outlet in Vienna, on November 20th, 2pm!Cost: $25 (venmo @crossfitroute7), this will include 2 (+) glasses of wine and charcuterie board snacks! Sign-up here: https://docs.google.com/spreadsheets/d/1mLej0APz3UqRrOuQDMkZ3C-NkMP0oGXipV0K9k-P__E/edit?usp=sharing StrengthEvery 3:00, 5 Sets1-3) 5 Front Squats (65-70%) 4-5) 12 Front Squats (40-45%) Superset Accessory1-3) :20-:30 Banded Lateral External Rotation...Read More

AB ATTACK TONIGHT! 5:45 PM!Come strengthen your core with Coach Mariah! Photo by Anthony Ledesma StrengthEvery 2:00, 9 Sets1-3) 1 Power Snatch + 1 High Hang Power Snatch (60-65%)4-6) 1 Power Snatch + 1 Hang Power Snatch (65-70%)7-9) 2 Touch and Go Power Snatch (↑)*Hold onto bar between reps ConditioningAMRAP 82 Wall Walks (FX: 1)...Read More

Mobility Class at 5:45 PM tonight!Hips feeling tight? Come work on HIP mobility to help with squats and deadlifts! StrengthEvery 2:00, 3 Rounds1) 75′ Dumbbell Front Rack Walking Lunge (2 Dumbbells)2) 3-6 Bar Muscle-Ups (FX: 12 Banded Strict Pull-Ups) (RX+: 3-6 Ring Muscle-Ups) ConditioningEMOM 121) 3×5 Toes to Bar (FX: 3×3) (RX+: 15 Unbroken)2) AMRAP...Read More

PREP FOR THE 2023 CROSSFIT OPEN STARTS TODAY! What is the CrossFit Open? The CrossFit Open is a three-week international competition where anyone — regardless of fitness level or ability — can compete! We will complete three weeks of Open work-outs as a gym, and have a BLAST doing so. When is the CrossFit Open?...Read More

StrengthEvery 2:00, 4 Rounds1) 10 Hip Thrusts + 10 Glute Bridge2) 12 Alternating Single Leg Box Squat (FX: 6/6 Lateral Box Step Ups) (RX+: Alternating Pistol Squat) Conditioning4 Rounds For Time:8 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)2 Rope Climbs (FX: 1) (RX+: 1 Legless + 1 Legged)25 Jump Squats (FX: 15 Jump...Read More

Save the Dates! Sunday, November 20th, 2 PM: Winter Wine Tasting at The Wine Outlet in ViennaTuesday, November 29th, 7:30 PM: Nutrition Challenge Information Seminar at CFR7! For Time w/ Partner – Split Reps Any Way 1200m Run (FX: 900m) *Every 400m (FX: 300m) complete:20 Shoulder to Overhead (115/95) (FX: 95/65) (RX+: 135/95) 20 Single...Read More