WOD / Events

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link: https://www.boxtribetracker.com/2410/reg/

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Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link: https://crossfitroute7.com/how-to-join/

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Strength:
1 Clean Pull +1 Full Clean + 2 Front Squats
5 x 1
*woriing Sets begin at 70%+ of 1RM Clean

Beginners:
2 Hang Power Cleans + 2 Front Squats (Across)

“Naughty or Nice Wod”

AMRAP 12
“Naughty”
3,6,9, etc
Hang Power Clean 115/85
Burpee over Bar
Wall Ball 20/14

“Nice”
3,6,9, etc,
Hang Power Clean 95/65
Burpee over Bar
Wall Ball 14/10

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link: https://www.boxtribetracker.com/2410/reg/

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Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link: https://crossfitroute7.com/how-to-join/

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Handstand Push ups
Beginners:
5 x 5 Development
*Box, Pike or seated DB Press

Strength:
RX+ 5 x 3strict + 6 Kpping wtih 4″/2″ Deficit
RX: 5 x 3strict + 6 Kpping
Fx: 50 kipping for time
15:00 Cap

Partner WOD:
1 Working/1 Resting, Alternating every 30 seconds until movements completed
50 Power Snatches 115/80, Fx: 95/65
50 Toes to Bar
50 Overhead Squats 115/80, Fx: 95/65
50 Cal Row
50 Shoulder to Overhead 115/80, Fx: 95/65

Rx+ 135/95

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link: https://www.boxtribetracker.com/2410/reg/

=========================================

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link: https://crossfitroute7.com/how-to-join/

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EMOM 20
Minute 1: 6-10 Ring Dips/ Box Dips
Minute 2: 15/12 Assualt Bike Cals
Minute 3: 10-15 Atomic Situps 20/14, FX: MB Situps 14/10
Minute:4: 40-60 Double Unders
Minute 5: Rest

Finisher EMOM 12:(6 rounds each)
Alternating minutes with a partner:
10 Meter Barbell Front Rack Lunge (Across)

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link: https://www.boxtribetracker.com/2410/reg/

=========================================

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link: https://crossfitroute7.com/how-to-join/

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Strength Superset:
Bench Press 3 x 7 (A)

Hollow Band pull downs 3 x 10 (Front lever)
https://www.youtube.com/watch?v=jAEiy-K3JXg

3 Rounds for time:
15 Deadlift 225/155, Fx: 185/125
20 Box jumps, 24/20
25 Pull-ups”

*Wear wraps for hands

Saturday, December 9th,  Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link: https://www.boxtribetracker.com/2410/reg/

======================================

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link: https://crossfitroute7.com/how-to-join/

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Strength:
Front Squat
5 x 5 Tempo
3-1-1-x
(eccentric-bottom-concentric-finsh position)

Beginners:
Front Squat
5 x 5 Across

AMRAP 10:
8 Hand Release Push Ups
9 KBS 32/24, Fx:24/16
10 Alt. Front Rack KB Lunges 32/24, Fx:24/16
(in place lunges)”

Jump in line for some treatment with Tyler! First come first serve from 5:30 pm-7 pm

Dr. Tyler Schnitzler

Dr. Tyler is a chiropractor from central Pennsylvania who recently moved to the Northern Virginia area to provide chiropractic and rehab care to its residents. Dr. Tyler looks to not only get his patients out of pain but ultimately aims to get them back to optimal function so that they can perform at their best in both the sports they love and their everyday activities. In order to do this, Dr. Tyler looks at the how the body is functioning as a whole in order to find the root cause of the patient’s pain. He then puts together an individualized treatment plan that combines manual therapy, joint manipulation, Kinesio-taping, and a rehabilitation exercise plan specifically tailored to each patient’s complaint. Dr. Tyler is trained in multiple soft tissue techniques, instrument assisted soft tissue manipulation, diversified adjusting technique, and flexion distraction technique. He also holds certifications in Level 1 and Level 2 RockTape kinesiology tap

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Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link: https://www.boxtribetracker.com/2410/reg/

=========================================

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link: https://crossfitroute7.com/how-to-join/

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Strength/Skill Schedule:
Monday:Press Complex
Tuesday: Front Squat
Wednesday: Bench Press
Thursday: 20MIN EMOM
Friday: Handstand Push ups/ Partner WOD
Saturday: Clean Complex/ “Naughty or Nice
Sunday: Supersets/ Intervals

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Strength:
Press Complex
5 x 1 (A)
2 Strict Press + 3 Push Press

Beginners:
Push Press:
5 x 5 Across

“Pet Rock”
4 Rounds for time:
10 Situps w/plate 45/25, Fx: 25/15
10 Plate Ground to Overhead 45/25, Fx: 25/15
10 Burpees to Plate (Must open hips on plate)
200 M Run with Plate

Yoga with Kendra at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

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Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link: https://crossfitroute7.com/how-to-join/

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Half of “1775”
As a team of 2, one person working at a time, and sharing the reps as desired – Complete as many rounds as possible in 30 minutes of:
17 Power Cleans, 135/95
75 Air Squats
Partners will unload the barbell and carry it, together, 200m. The team members will then carry the plates for a 200m loop. Upon returning to the barbell, partners will reload the weight and begin the next round.

Winter Schedule update:
Thursdays:
4:30 PM and 7:30 PM WOD Removed.
Open gym still available.

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Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link: https://crossfitroute7.com/how-to-join/

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DEADLIFT 5×5 Ascending, but not maximal

4 Rounds for Reps
1 Min Box Jumps, 24/20
1 Min Wall Ball, 20/14
1 Min Row for Cal
Rest 1 Min

Winter Schedule update:
Thursdays:
4:30 PM and 7:30 PM WOD Removed.
Open gym still available.

========================

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link: https://crossfitroute7.com/how-to-join/

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NC Retest WOD 4
“Macho Man:
EMOM as Long As Possible:
3 Power Cleans 155/105, Fx: 115/80
3 Front Squats: 155/105, Fx: 115/80
3 Jerks 155/105, Fx: 115/80
*Courtesy Comp Train

RX+ 185/125

RETEST: If 14 + rounds were performed 9/9/2017, you must increase weight or perform the next level up Fx-Rx-RX+

*6:00 minimum
*Compare: 9/9/2017

Post-WOD Finisher: 5 Min AMRAP
10 Ring Knee Tucks (Plank position, feet in rings)
15 Hollow Rocks
20 Russian Twists