Tuesday, November 17, 2015


Tuesday, November 17, 2015

Congrats to our teams for their 1st and 2nd place finishes in the throwdown this past weekend! Big congratulations as well to BJ for placing 1st, Rich for 2nd, and Nicole for 3rd in the individual division. Way to represent!


Cold weather is arriving, it’s time to show God’s love and provide warm clothes to homeless on the streets of DC! If you have warm clothes you aren’t using anymore, please drop them into the box at CrossFit Route 7 by Friday evening so we can deliver them to homeless in DC on Sunday, November 22nd!


Jordan is back to provide another treatment session for you athletes that are feeling a little banged up. She will be treating 6 people with in the hour treatment session. First come first serve, so please reserve your spot online.  Reservation opens Monday, November 16 on the Crossfitroute7.com schedule page.


Snatch – find a heavy single – 20 min

Snatch Balance 5×2 (ME – work up to 100-105% of snatch 1RM) – 15 min