We are disappointed to announce that Governor Northam has withdrawn his plan for the entire state to reopen this Friday, May 15th. At the urging of local politicians, he has extended the small business closure in Northern Virginia through May 28th. Therefore, we are forced to remain closed for a few more weeks.

If you feel that it is safe for fitness centers in Northern Virginia to reopen, we encourage you to state your opinion by signing this petition which is being sent to local and state politicians:
https://www.change.org/ReopenNoVaFitnessCenters

Stay strong!

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Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE

30 Minute Mobility – 5:00PM JOIN HERE

Core Blast – 6:00PM JOIN HERE

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Core Strength:
5 Rounds
:30 Side Plank (Left)
:30 V-ups
:30 Side Plank (Right)
:30 Hollow Hold
Rest 2 Minutes

Conditioning:
E3MOM 15
200m Run
20 Alt. Dumbbell/Kettlebell Hang Clean and Jerks
Max Effort Sit-ups

Survey Results

Hello CrossFit Route 7 Community!!!

Thank you to 36 people who took the time to complete our 2020 member survey! We appreciate all of the feedback that you gave us as it helps us to continue to improve our operations and your experience at the gym.

We are extremely proud to have gotten very positive responses about our coaching team and also some great constructive feedback on how we can get even better. We believe that our coaches are the best of the best and they are dedicated to growing as coaches so that they can provide you with the best possible CrossFit experience.

We are also very proud of our strong community. On a daily basis we see you all supporting and encouraging each other through tough workouts and building great relationships before/after classes and outside of the gym. One of our favorite quotes from this year’s survey was, “I have made such great friends at CFR7!”

After reading through all of your feedback and analyzing the needs for CFR7, we will be making some changes and improvements to the gym (some of these have already been completed).

Parking Issues 

We certainly understand this frustration regarding finding a parking space when arriving at the gym. As some of you know, we did not initially have parking issues at the gym. But as Tesla has expanded their operation, they have drastically impacted the number of available parking spaces around the gym.

Brandon and Tucker have been working with the landlord and property manager to provide specific parking spaces for our members. With the recent shutdown we have been able to mark off the entire side of the building (for angled parking) plus 5 spaces in the back. These parking spaces are marked “CrossFit” and dedicated to our members. For our angled parking, we have about half of the back side of the building (considerably more than previously) and if people park properly, we expect this parking scenario to provide us with 40+ parking spaces which will meet the needs of our community.

Community Events!

There were a good number of comments asking for more community events outside of the gym. At the end of this coronavirus quarantine and social distancing, we will definitely be making an effort to organize more events for the community. Be sure to be check the events calendars (on whiteboards and on the website). We would also really love to see some of CFR7’s most social butterflies help us out with creating opportunities for people to get together! Please feel free to utilize the Seven Up members Facebook page for organizing your own CFR7 outings (happy hours, hikes, bike rides, etc.). If you would like some extra help with setting up an event or you just have a fun idea, email [email protected] and our team can give you some assistance with spreading the word.

Facilities Improvements!

• Repainted the gym during the lockdown
• Repainted bench and storage for Dumbbells/Kettlebells  
• We have met with our janitorial staff to review the cleanliness of the facility. We have new protocols in place to ensure greater attention and more frequent facility and equipment cleaning.
• More regular maintenance under heavier equipment where dust seems to collect.
• Added a new Calendar on the back white board to help outreach of future community events 
• Removal of extra equipment behind the GHD machine. 
• We have purchased a new iPad with a better camera to improve our social media and whiteboard posts. If a coach posts a blurry photo, you are welcome to continue to call them out for their poor photo taking skills! 😉
• Improved bathroom organization and cleanliness

Programming Changes!

We have seen a lot of amazing progress with our athletes in the past year and we are very excited in the direction that our programming has taken. As always, with questions and comments regarding programming, shoot Coach Brandon an email ([email protected]) and he would be happy to help you out. Note: these programming changes will be seen more fully once we have gone through our “Comeback Programming” after reopening the gyms.

• Increased frequency of benchmark workouts
• More gymnastics technique work
  • There will be an increase in this later in the year’s programming. You will see shifts in focus for our programming every few months.
  • More Long, “Cardio” workouts
  • Continuation of our progressive and periodized strength programming. If anyone wants to learn more about the specifics of this, reach out to Coach Brock at BCF ([email protected])

Adding Virtual Core Blast

BCF coach Shauna has been instructing Core Blast on our virtual classes and people have been loving it! At this time, our plan after the gyms reopen is to keep one virtual Core Blast a week for you to join! You will be able to login to this virtual class via Zen Planner in the future. In addition, we will likely have 15+ Core Blast classes recorded and available on demand via our website by the end of this shutdown (https://crossfitroute7.com/at-home-workout-recordings/)

If you have any other questions or comments, don’t hesitate to reach out. Thanks again!!!

Also, if you love CFR7 and haven’t already shared your experience on Yelp/Google with a 5 star review, we would really appreciate it!!! Those reviews go a long way in helping new members decide to check out our awesome gym.

Virtual Workouts!!!

Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE

Strength:
EMOM 10
25ft Handstand walk (Fx: 50ft Bear Crawl)

Conditioning:
4 Rounds
Work :40/Rest :20

1: Jump Switch Lunges
2: Kettlebell/Dumbbell Swings
3: Single Arm Floor Press
4: Air Squats
5: Rest 1:00

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	At Home WOD Stream Times
Monday	CrossFit – 12:00PM JOIN HERE 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – 6:00PM JOIN HERE
Tuesday	Yoga– 12:00PM JOIN HERE CrossFit – 5:30PM JOIN HERE
Wednesday	CrossFit – 12:00PM JOIN HERE 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – 6:00PM JOIN HERE
Thursday	CrossFit – 12:00PM JOIN HERE Yoga– 5:30PM JOIN HERE
Friday	CrossFit – 12:00PM JOIN HERE Nutrition Seminar – 5:00PM JOIN HERE
Saturday	CrossFit – 10:00AM JOIN HERE
Sunday	Yoga– 10:00AM JOIN HERE

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You can find all of the past workout recordings HERE!!

Strength:
4 Sets
20 Goblet Squats (As Fast As Possible)
Max Wall Sit
Rest 1 minute

Conditioning:
4 Rounds
5 Each Arm DB/KB Push up + Plank Row
10 Each Arm DB/KB OH Lunges
50 Double Unders

On both DB/KB movements, complete all reps on one arm before switching to the other side.

Virtual Classes!

Yoga– 10:00AM JOIN HERE

“The Longest Mile”
4 Rounds
10 Burpees
100m Run
10 Air Squats
100m Run
10 Push Ups
100m Run
10 Sit Ups
100m Run

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

• 

Strength:
4 Rounds
Max Unbroken Strict HSPU (Fx: Pike HSPU)
Rest 2:00 After Each Round

Conditioning:
5 Rounds
10 Weighted Sit Ups
20 Sit Ups
10 Plate Ground to Overhead or Alternating Dumbbell/Kettlebell Snatches
20 Steps Overhead Walking Lunge

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

Nutrition Seminar – 5:00PM JOIN HERE

Strength:
E3MOM 15
10 Each Leg Single Leg Romanian Deadlifts

Can be done with a barbell, kettlebell, dumbbell, or any other weighted object.

Conditioning:
6 Rounds
10 Burpee Banana Rolls
10 Reverse Burpees
20 Jumping Jacks

Burpee banana rolls should be completed by kicking the feet back and bringing the body to the ground as if you are starting a burpee, lifting the arms and legs into and arch position, rolling through to a hollow position, rolling again the same direction to an arch position and then coming to standing by finishing the burpee. The next rep should be completed in the opposite direction.

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga– 5:30PM JOIN HERE

“Durante Core”
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
:10 Hollow Hold
1:00 Rest

Conditioning:
30:00 Run for Max Distance
Every 5:00 Perform 30 Push Ups (Fx: 15Push Ups)

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE

30 Minute Mobility – 5:00PM JOIN HERE

Core Blast – 6:00PM JOIN HERE

Strength:
EMOM 12
1: 12 Tempo Goblet Squats (30×1)
2: 12 Each Arm Floor Presses

Goblet squats can be substituted for a barbell front squat. If you have a bench, floor presses can be changed to bench press and could be done with a barbell.

Conditioning:
50 – 40 – 30 – 20 – 10
Box Jumps or Tuck Jumps
Russian Kettlebell/Dumbbell Swings

We are finally seeing some good news for Virginia businesses to re-open! The Governor of Virginia just gave his proposed timeline for this to happen…with the caveat that the timeline could change. As of now, businesses in VA will be able to open up on Friday, May 15th (GREAT NEWS!!).

Based on current information available, we will be required to maintain the 10 person limit. Therefore, classes will be 9 participants and 1 coach. Classes will run for 50 minutes so we can have a 10 minute gap for one group to depart while the coach wipes down the the equipment again. Class reservations will be required and if we see all classes filling up, we will add more. We recommend reserving classes further in advance than you’ve had to in the past (or start doing it for those of you who have never reserved). Download the Zen Planner app for an easy process to reserve classes. Once again, if you reserve class and do not show up, you will lose eligibility to that class slot for a 30 day probationary period (please respect your fellow gym members who also want to workout).

It is expected that Phase 1 will last 2-4 weeks (depending on the health data) and then we move to Phase 2, which has the potential for larger classes and also adding our 7-Fit classes, but that is TBD additional details from the Governor on fitness center requirements.

For those of you who froze your membership, if you have not instructed us otherwise, your membership will start again on May 15th. If you are not yet ready to return to the gym, please email [email protected] and request a longer hold period.

For those of you who have borrowed equipment, please see below (you will receive an email from your managers with additional details regarding time slots to return the equipment):

• All barbells will need to be returned on Monday, May 11th (we will be performing maintenance on the barbells so they are like new again).
• All other equipment that has been borrowed will need to be returned on Thursday, May 14th.

Thank you for your continued patience and a BIGGER THANK YOU to all of our members who have continued to support us through this challenging time! We are very humbled by your generosity and we really appreciate it. We have been working hard and you’ll see a brand new gym when you return on May 15th!

Virtual Workouts!!!

Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE

Strength:
5 Rounds
:30 AMRAP Biceps Curls
:30 AMRAP Triceps Extensions
:30 Rest
:30 AMRAP Strict Press
:30 AMRAP Upright Rows
:30 Rest

Conditioning:
E2MOM 18
30ft Low Bear Crawl
60ft Shuttle Sprint

For the low bear crawl, hips should be in line with the shoulders and shins should stay parallel to the ground.