Thank you to the 50+ survey responses so far! We’d love to hear from more of you, so we are going to extend the survey deadline until midnight on Sunday, April 18th. Please take 15 minutes to help us learn what we are doing well and how we could improve our operations! Reminder – the survey was sent via email on April 1st.
Strength
5 Rounds
20 Alternating Reverse Deficit Farmer’s Lunges
10 Narrow Stance Goblet Squats
Conditioning
2 Rounds
600m Run
120 Double Unders (Fx: 80)
30 Toes to Bar (Fx: 20)
Time Cap 18:00
Weekly Overview | Events/Classes | |
Monday | Long Conditioning | Free 7-Fit Class at 6:30PM! Click here to register now |
Tuesday | Bench Press/Pendlay Row | |
Wednesday | Farmer’s Lunges/Goblet Squats | |
Thursday | Power Snatch Complex | Free 7-Fit Class at 6:30PM! Click here to register now |
Friday | Karen | |
Saturday | Deadlifts | Free 7-Fit Class at 10AM! Click here to register now Rowing Clinic by Coach Elizabeth! Click here for details. |
Sunday | Core Work |
Conditioning
E3MOM 36
1: 20/15 Calorie Assault Bike (Fx: 15/10)
AMRAP Rope Climbs
2 – 3: 1600/1300m Row (Fx: 1300/1000m)
4: Rest
Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon!
Want to get better at rowing? Get some training from Coach Elizabeth!
As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage of this amazing opportunity!
Click here for more details!
Click here for the Facebook event!
Strength
EMOM 15
1 Squat Clean (↑)
Conditioning
9 – 15 – 21 – 15 – 9
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Toes to Bar (Fx: 5 – 10 – 15 – 10 – 5)
Air Squats
Time Cap 12:00
Top Ten Percent Open Finishers
Congrats to all of the CFR7 Athletes who finished in the top 10% during the Open! We’re looking forward to cheering you on in the quarterfinals!
Cooper B | Daniella S |
Max M | Ryan R |
Quinn O | Maddie R |
Anastasia K |
Strength
EMOM 12
1: 12 Plate-to-Chest Standing Good Mornings
2: 12 GHD Sit ups (Fx: Weighted Abmat Sit Ups)
3: 12 Arch Extensions With :03 Hold
Conditioning
EMOM 16
1: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 25/18)
2: Rest
3: AMRAP Strict Pull Ups (Rx+ Chest to Bar)
4: Rest
Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon!
Want to get better at rowing? Get some training from Coach Elizabeth!
As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage of this amazing opportunity!
Click here for more details!
Click here for the Facebook event!
Strength
3 Rounds
10 Double Kettlebell Front Squats
10 Kettlebell Straight Leg Deadlifts (Add deficit if needed)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls
Tempo for kettlebell movements: 30×1
Conditioning
AMRAP 8
16 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
64 Double Unders (Fx: 48)
CrossFit Route 7
8504-B Tyco Rd.
Vienna VA 22182
(571) 318-9427 | [email protected]
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