Strength
E2MOM 18
Split Jerks
1 – 3: 3 @65 – 70%
4 – 6: 2 @70 – 75%
7 – 9: 1 @75 – 80%
Conditioning
3 Rounds
400m Run
4 Rope Climbs (Fx: 2) (Rx+: 2 Legless, 2 Legged)
16 Burpee Box Jumps (24/20)
Time Cap: 14:00
WOD / Events
Strength
Every 1:30 for 8 Sets
2 Power Cleans @80 – 85%
Conditioning
E2MOM 8
25 Jumping Air Squats
AMRAP Hang Squat Cleans (185/125) (Fx: 135/95) (Rx+: 205/135)
Don’t forget about our Handstand Pushup/Handstand Walk Skills Clinic tomorrow at 6:45PM! Reserve your spot now on ZenPlanner!
Athlete Success Story – Heather and David Platt
When our family moved to Northern Virginia a few years ago, we knew we wanted to join a CrossFit box, but we weren’t sure where to start. After visiting Route 7, we were quickly convinced that this was the gym for us! The coaches were knowledgeable, helpful, and encouraging, and the people in the classes were wonderful to be around. Since that time, we’ve enjoyed every minute of our time here (well, except for the minutes when we are lying on the ground after a grueling workout…but even those are totally worth it!).
One of the things we enjoy most about CrossFit Route 7 is the opportunity to work out together. Heather is a homeschooling mom of 4 kids (with more on the way through adoption soon, Lord willing!), and getting a good workout in each morning is pretty critical to her sanity throughout the day. David pastors McLean Bible Church near the gym and travels overseas to a variety of remote places. There is nothing like back squats or burpees to train for trekking through the mountains or an intense cardio workout to help relieve some of the pressures of walking alongside people amidst a variety of challenges in their lives. Whenever we walk into the gym together each morning (or actually run into the gym… we don’t think we’ve ever been early for a workout!), we love how we’re greeted by a great coach and a great community of people from all walks of life who are ready to suffer together with smiles on their faces… at least at the end!
Without question, we are a better husband and wife, better parents, a better teacher and pastor, and better people because of the time we spend together at Route 7. And, oh yeah, hopefully, we’re better athletes, too. We’re hitting our mid-40s now, which means we can’t always keep up with the 20- and 30-somethings in the gym, but our competitive juices kick in sometimes, and we hit a personal best every once in a while!
Regardless of any score on the whiteboard, we walk out high-fiving each other, encouraged that we had a great workout… and that we didn’t hurt ourselves! In the end, we’re so grateful that God brought our paths across CrossFit Route 7, and we’re incredibly thankful for every coach and member that makes this community a place we are glad to call “home.”
Strength
E3MOM 15
6 Back Squats
1: 70 – 75%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%
Conditioning
4 Rounds
6 Right Arm Kettlebell Hang Cleans
6 Right Arm Kettlebell Hang Snatches
6 Left Arm Kettlebell Hang Cleans
6 Left Arm Kettlebell Hang Snatches
60 Double Unders (Fx: 40) (Rx+: 100)
Kettlebell Weights:
(24/16) (Fx: 16/12) (Rx+: 32/24)
| Weekly Overview | Events/Classes | |
| Monday | Partner WOD | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Tuesday | Back Squats | |
| Wednesday | Power Clean | HSPU/Handstand Walk Skills Clinic at 6:45 PM! Sign up on ZenPlanner! |
| Thursday | Split Jerks | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Friday | Deadlift | |
| Saturday | Kabul 13 | Free 7-Fit Class at 10AM! Click here to register now. |
| Sunday | Hang Squat Snatches |
Conditioning
AMRAP 10
With a Partner Alternating Movements
15/10 Calorie Bike (Fx: 10/7)
10 Toes to Bar (Fx: 5)
200m Run
Rest 2:00
AMRAP 10
With a Partner Alternating Movements
15/10 Calorie Ski (Fx: 10/7)
10 Chest to Bar Pull Ups (Fx: Pull Ups)
200m Run
Rest 2:00
AMRAP 10
With a Partner, Alternating as you wish.
Calorie Row
Strength
E3MOM 15
5 Bench Press (↑)
10 Supinated Grip Ring Rows
Conditioning
42 – 30 – 18
Wall Balls (20/14) (Rx+: 11’/10′)
Burpees
Strength
Every 1:30 for 8 Sets
2 Hang Squat Cleans @75 – 80%
Conditioning
AMRAP 14
7 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)
14 Overhead Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)
21 Box Jumps (24/20)
Conditioning
AMRAP 30
400m Run
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Strict Handstand Push Ups (Fx: Kipping)
5 Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
Strength
E3MOM 15
6 Deadlifts
1: 70 – 75%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 75 – 80%
Conditioning
50 – 40 – 30 – 20 – 10
Air Squats
Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
Double Unders
New Programming Block!
Monday, August 23rd we began a new block of programming at BCF and CF Route 7. This programming block will be about two months long, ending at beginning of November
The goal for this block of programming will be to increase our general strength. The conditioning portion of our programming will remain mostly unchanged through this block of programming but, you will see a slight reduction in the frequency of super long workouts and more of the mid range, high intensity metcons. You will also begin to see some more emphasis on gymnastics strength and skill building as that will be a main focus later in the year.
General strength as defined by Scientific Principles of Strength Training is: “the general ability to exert force using the body’s musculature”. Basically, in this programming block, we will be developing our ability to move heavy weight.
We have just finished up a block of programming focused on building muscle and increasing your strength work capacity. Focusing our strength training on general strength at this point will best utilize those newly developed aspects of your fitness. Better strength endurance means better recovery between your working sets of lifting, leading to higher quality training sessions.
Some overall themes and changes that you will be seeing in regard to the general strength training will be:
- Lower repetition lifting (Mostly 3 – 6 reps)
- High percentage lifting (Mostly 75 – 90%)
- Continued Development of Olympic Lifts
With these specific goals in mind, you will notice some changes in the programming but, DON’T WORRY, the regular CrossFit-style metcons you all love will still be there. Most of our metcons will stay in the 7 – 15 minute time domain as usual but, there will still be some super long workouts. We will also still be testing benchmarks and Hero WODs 2 – 3 times each month.
As we look to the rest of 2021 you can expect to see us continue building on the strength and skill work that will happen in this block.
We are very excited to roll out this new programming and see all of the improvements that our members will make!!!
If you have questions or comments, please let us know.
“Grace”
30 Clean and Jerks (135/95)
Compare to 2/18/2019
Post-WOD Skill/Strength
3 – 5 Rounds
5 Each Arm (Kettlebell Sit Up + 5 Straddle Presses)
:30 Handstand Hold
100m Jog