Working on your Ring Muscle-Ups? Join Coach Kevin for a Skills Clinic today at 5:45 PM! Weekly OverviewEvents/ClassesMondayFront Squat5:45 PM – Ring Muscle Up Skills ClinicTuesdayPower Snatch5:45 PM – Thoracic Spine Mobility ClassWednesdayLunge/SandbagThursday“Thanksgiving with the Girls”FridayLong ConditioningSaturdaySquad WODSundayStrict Press StrengthEvery 3:00, 5 Sets1) 5 Front Squats (65-70%)2-3) 5 Front Squat (70-75%)4-5) 10 Front Squats (45-50%)...Read More

StrengthEvery 2:00, 6 Sets3 Split Jerk w/ 2s Pause in Dip (65-70%) Conditioning4 Rounds for Time:60 Double Unders (FX: 40)24 Sit Ups6 EKO Complexes (95/65) (FX: 75/55) (RX+: 115/80)*14:00 Cap*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 LungesRead More

Thanksgiving Week Schedule! Reserve your spot now!Wednesday, November 23rd: 6 AM, 7 AM, 12 noon, 3 PMThursday, November 24th: 9 and 10 AM WODFriday, November 25th: 9 and 10 AM WOD SQUAD – WOD For Time w/ Partner – Split Reps Any Way1000/800m Row (FX: 800/600m) 100 Wall Balls (20/14) 75 Power Snatches (95/65) (FX:...Read More

StrengthEvery 2:00, 5 Sets4-6 Handstand Push-Ups (FX: Pike/Box Handstand Push-Ups) (RX+: Deficit) ConditioningEvery 2:00, 2 Rounds1) 30/21 Calorie Bike (FX: 24/16) (RX+: 36/26)2) 100 Double Unders (FX: 75) (RX+: 125)3) 30/21 Calorie Row (FX: 24/16) (RX+: 36/26) + AMRAP Burpees Over Rower4) Rest*Score is total Burpees Over RowerRead More

Last call to sign-up and join us for our Winter Wine Tasting at The Wine Outlet, Vienna, this Sunday at 2pm! Venmo $25 to @crossfitroute7 and sign-up below to enjoy the tasting! https://docs.google.com/spreadsheets/d/1mLej0APz3UqRrOuQDMkZ3C-NkMP0oGXipV0K9k-P__E/edit?usp=sharing StrengthEvery 2:00, 9 Sets1-3) 2 Power Clean to Parallel Catch + 1 Front Squat (↑, start around 70% 1RM CJ)4-6) 1 Power...Read More

Looking to strengthen your core and sculpt those abs? Join Coach Mariah for Ab Attack tonight at 5:45 PM! StrengthEvery 3:00, 5 Sets1-3) 5 Bench Press (70-75%)4-5) 10 Pause Bench Press (45-50%)Superset Accessory1-3) 15 Straddle L-Sit Leg Lift ConditioningEMOM 151-2) 400m Run (FX: 300m)3) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)4) AMRAP Wall Walks5) Rest*Score...Read More

StrengthEvery 3:00, 5 Sets1-3) 5 Deadstop Deadlifts (65-70%)4-5) 12 Deadlifts (40-45%) Superset Accessory1-3) 15 Banded Face Pulls ConditioningAMRAP 14 w/ Partner – Alternate Movements16/12 Calorie Row (FX: 12/8)16 Box Jump Overs (24/20) (FX: 12)12 Dumbbell Hang Power Cleans (50/35) (FX: 35/20)*2 Dumbbells for Hang Power CleansRead More

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