Wednesday, March 8, 2017


Wednesday, March 8, 2017

Join us Saturday, March 11 at 9 am with Potomac River Running for CrossFit for Runners WOD. 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 wish to enroll in the Foundations Course will receive $25 off if they register on the same day of the workshop!

Sign up!


Push Jerk
Find 2 RM

4 Rounds
200 m Run
15 Push Press* 115/80 Fx: 95/65
10 Front Squats* 115/80 Fx: 95/65
5 Ring Muscle Ups, Fx: 10 C2B Pull ups

*after you clean the bar for the first push press, you must go unbroken through the front squats. Each time you put the bar back on the ground, you have earned a 5 burpee reward!

If shoulders are smoked, sub Russian KBS for Push Press