Monday, December 4, 2017


Monday, December 4, 2017

Jump in line for some treatment with Tyler! First come first serve from 5:30 pm-7 pm

Dr. Tyler Schnitzler

Dr. Tyler is a chiropractor from central Pennsylvania who recently moved to the Northern Virginia area to provide chiropractic and rehab care to its residents. Dr. Tyler looks to not only get his patients out of pain but ultimately aims to get them back to optimal function so that they can perform at their best in both the sports they love and their everyday activities. In order to do this, Dr. Tyler looks at the how the body is functioning as a whole in order to find the root cause of the patient’s pain. He then puts together an individualized treatment plan that combines manual therapy, joint manipulation, Kinesio-taping, and a rehabilitation exercise plan specifically tailored to each patient’s complaint. Dr. Tyler is trained in multiple soft tissue techniques, instrument assisted soft tissue manipulation, diversified adjusting technique, and flexion distraction technique. He also holds certifications in Level 1 and Level 2 RockTape kinesiology tap


Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link:


Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link:


Strength/Skill Schedule:
Monday:Press Complex
Tuesday: Front Squat
Wednesday: Bench Press
Thursday: 20MIN EMOM
Friday: Handstand Push ups/ Partner WOD
Saturday: Clean Complex/ “Naughty or Nice
Sunday: Supersets/ Intervals


Press Complex
5 x 1 (A)
2 Strict Press + 3 Push Press

Push Press:
5 x 5 Across

“Pet Rock”
4 Rounds for time:
10 Situps w/plate 45/25, Fx: 25/15
10 Plate Ground to Overhead 45/25, Fx: 25/15
10 Burpees to Plate (Must open hips on plate)
200 M Run with Plate