Saturday, March 11, 2017


Saturday, March 11, 2017

SCHEDULE MOD: No Yoga this Sunday. Sorry for the inconvenience.


Join us Today at 9 am with Potomac River Running for a CrossFit for Runners workout. This training session is some serious (-ly fun!) cross training for runners! The goal is to introduce CrossFit’s methodology of training as a means to improve running performance – focusing on improving 10 basic physical skills including cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Participants will experience CrossFit Route 7’s fun, competitive, supportive and community centered environment. Expect to work hard, sweat and have a good time!

Participants who attend this CrossFit for runners workout will also have the opportunity to enroll in our next beginners CrossFit Foundations Program and will receive a $25 discount if they register on the same day of the workout!

Sign up!


8 Rounds – Complete complex every 75 seconds

1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean + 1 Split Jerk

5 Rounds
5 Power Cleans 135/95
10 Wall Balls 20/14
20 Double Unders
Rest 2 Minutes – Add 20lbs
2 Rounds of the same rep scheme