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

StrengthOption 1:Every 2:00, 5 Rounds1) 10 Feet Elevated Ring Rows + 4 Deadlift w/ 3s Eccentric (55-60%)2) :20-:30/:20-:30 Side PlankOption 2:In 25:00Establish 1RM/3RM Deadlift ConditioningAMRAP 86 Burpee Over Bar4 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)*Every 1:00, starting at 0:00 – 30 Double Unders (FX: 20)Read More

StrengthIn 15:00Establish 3RM Bench Press ConditioningAMRAP 1212 Pull-Ups (FX: 8) (RX+: 16)12 Single Kettlebell Front Rack Squat (24/16) (FX: 16/12) (RX+: 32/24)12 Toes to Bar (FX: 8) (RX+: 16)12 Hand Release Push-Ups (FX: 8) (RX+: 16)Read More

“Coach Elizabeth”For Time:200m Row10 EKO Complexes400m Run8 EKO Complexes600m Row6 EKO Complexes800m Run4 EKO Complexes1000m Row2 EKO Complexes*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges (135/95) Post-WOD Finisher3 Rounds for Quality15/15 Single Dumbbell Row15 Hollow RocksRead More