WOD

6
Jan

Wednesday, January 7, 2015

Another day of FREE WODs for everyone – bring your friends (beginners welcome)!! Schedule for Wed:

5:30am – 6:30am – 7:30am – 12:00pm – 5:30pm – 6:30pm

Directions: CFR7 is located right behind the Audi car dealership off of Route 7. From Route 7, turn onto Tyco Rd and then left into the Tyco Road warehouse park (the front of our building will have construction underway, turn left after the construction fence right before the Animal Hospital). You will pass “Shiraz Market” on your right and we will be located about 200 feet further on the left, 8504-A. We are the first set of garage bays once when the building drops to a shorter height. You will see our entrance door on the left just enter the door under the CrossFit Route 7 banner.

Good news, we’re now up and running as a pick-up spot for Power Supply meal delivery! If you haven’t ordered before, here’s a welcome post with all the information about how it works, including a link for a free meal with your first order! Any orders placed by midnight this Thursday will arrive here next Monday.

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Beginner: Deadlift (PVC, Bar, 55/35)
Rx: Deadlift 5×3 (A)

Beginner: 5 Rounds 5 Deadlifts (55/35) 10 Pushups 15 Jumping Jacks
Rx: 5 Rounds 5 Deadlifts (225/155) 10 Toes-to-Bar 15 Box Jumps (24/20)

5
Jan

Tuesday, January 6, 2015

Weather update: We will be running our regular WOD schedule today – come WOD with us (we are not afraid of a little snow)!

Another day of FREE WODs for everyone – bring your friends (beginners welcome)!! Schedule for Tues:

5:30am – 6:30am – 12:00pm – 5:30pm – 6:30pm

Directions: CFR7 is located right behind the Audi car dealership off of Route 7. From Route 7, turn onto Tyco Rd and then left into the Tyco Road warehouse park (the front of our building will have construction underway, turn left after the construction fence right before the Animal Hospital). You will pass “Shiraz Market” on your right and we will be located about 200 feet further on the left, 8504-A. We are the first set of garage bays once when the building drops to a shorter height. You will see our entrance door on the left just enter the door under the CrossFit Route 7 banner.

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Beginner: Hang Power Clean (PVC, Bar)
Rx: Power Clean 6×3 (moderate)

Beginner: 7min AMRAP

  • 5 Over-the-bar Burpees
  • 10 Forward Lunges (5 each leg)
  • 15 Sit-ups

Rx: 12min AMRAP

  • 5 Over-the-bar Burpees
  • 10 Hang Power Cleans (95/65)
  • 15 Sit-ups
4
Jan

Monday, January 5, 2015

THE FREE WEEK CONTINUES AT CFR7! Hope to see everyone from last week, and a bunch of new faces this week as we kick into our first full week.

Free CrossFit Class Schedule Today (beginners and experienced athletes welcome): 5:30am, 6:30am, 12:00pm, 5:30pm, 6:30pm, 7:30pm

Directions: CFR7 is located right behind the Audi car dealership off of Route 7. From Route 7, turn onto Tyco Rd and then left into the Tyco Road warehouse park (the front of our building will have construction underway, turn left after the construction fence right before the Animal Hospital). You will pass “Shiraz Market” on your right and we will be located about 200 feet further on the left, 8504-A. We are the first set of garage bays once when the building drops to a shorter height. You will see our entrance door on the left just enter the door under the CrossFit Route 7 banner.

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Beginner: High Bar Back Squat (PVC, Bar)

Rx: Back Squat 5×5 (A)

Beginner: 21-15-9

  • Push Press (55 or 45/35)
  • Russian KB Swing (16 for guys, light for ladies)
  • Goblet Squat (same KB)

Rx: 21-15-9

  • Push Press (115/80)
  • KB Swing (24/16)
  • Goblet Squat (24/16)
3
Jan

Sunday, January 4, 2015

Happy Sunday!

B&R Barbell Club meets at 9am. CFR7 members can also attend the Ballston CrossFit yoga class at 10am. Free for BCF and CFR7 members. Note – BCF doesn’t have dedicated parking so please leave an extra 15 minutes to find free parking in the residential neighborhood on the other side of Glebe Rd.

Rest, hydrate, stretch, we have a big week ahead of us 🙂

2
Jan

Saturday, January 3, 2015

FREE CROSSFIT CLASSES AT 9 & 10 Saturday (beginners and experienced athletes welcome)!!

Open gym from 11-1 (CF experience required).

 

Just to clarify, when you pull into the Tyco Road warehouse park you will pass “Shiraz Market” on your right and we will be located just a bit further on your left, in our temporary space, 8504-A. We are the first set of garages when the building goes from taller to shorter. You will see our entrance door on the left as it will be marked by our CrossFit Route 7 banner.

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Beginner: Press (PVC, Bar), Push Press (PVC, Bar)
Rx: Push Press 5×3 (A)

Beginner: AMRAP 10 “Jumping Cindy” 5 Pullups (teach banded), 10 Pushups, 15 Squats, 50 Single Unders
Rx: “Cindy”

1
Jan

Friday, January 2, 2015

TODAY IS THE DAY. Day one of FREE classes at CFR7. Hope everyone is as excited as we are to get this party rocking!

Beginners and experienced CrossFit athletes welcome at all workouts – 5:30 & 6:30am, 12pm, 5:30 & 6:30pm.

Just to clarify, when you pull into the Tyco Road warehouse park you will pass “Shiraz Market” on your right and we will be located just a bit further on your left, in our temporary space, 8504-A. We are the first set of garages when the building goes from taller to shorter. You will see our entrance door on the left as it will be marked by our CrossFit Route 7 banner. Come in and get better from day 1.

 

Strength/Skill:

Beginner: Air Squat, Goblet Squat (KB), Front Squat (PVC, Bar)
Rx: Front Squat 5×5 (A)

Metcon:

Beginner: 7min AMRAP: 10 Box Jump (20″/12″), 10 KB Goblet Squat (35/24), 10 Abmat Situps

Rx: 10min AMRAP: 10 Box Jump (24″/20″), 10 Front Squat (95/65), 10 Abmat Situps

23
Dec

CFR7 Coming January 2nd, 2015!!!

Thanks for your interest in CrossFit Route 7! We are going to have an awesome new CF box in the heart of Tysons Corner with an incredible team of highly experienced coaches. We are opening on Jan. 2 and we are offering 10 days of free CrossFit from Jan 2-Jan 11 so you can meet the team and hit some fun WODs!! No CF experience necessary to join these workouts. If you’re ready to sign up for monthly membership, sign up now and take advantage of our Grand Opening pricing (in addition, all Founding Members receive a free CFR7 t-shirt and beer koozie)!! We look forward to building another awesome CrossFit community in the DC area (CFR7 is under the same ownership as Ballston CrossFit – click here to hear what our members say about us on Yelp)!

Your CFR7 coaching team,

Adam, BJ, Chris, Jake, John, Mike, Sarah, and Tucker

Perspective A        Perspective B       Floor Plan A