WOD / Events

No 7:30 pm WOD tonight

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Strict before kipping pull up clinic Saturday, April 1st at 11:15 am, Come out to learn skills and drills to better you in your Pull up ability. We will cover many progressions and tools for you to get your chin over the bar. This Class is for everyone!

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Back Squat
Establish a 5RM*New You: 5 x 5 (A)

AMRAP 14:
75 Double Unders
50 Air Squats
25 Power Cleans 115/80 Fx: 95/65

Beginners: Goal should be 3-5 rounds in 14:00
25 Double Unders
20 Air Squats
15 Power Cleans 115/80 Fx: 95/65

NO 7:30 PM WOD, Thursday, March 30th.

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Back to Basics Running Clinic tonight at 5:30 pm and 6:30 pm with Rory from Potomac River Running Tyson’s. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Rory from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.

Course description and skills:

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3 Sets
10 Turkish Get ups (5 each side)

Partner WOD:
AMRAP 15
Partner 1: 200 Meter Run
Partner 2: 10 Hand Release Push ups Fx: Push-ups
15 Kettlebell Swings 32/24, Fx: 24/16
20 abmat sit ups

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Back to Basics Running Clinic March 29, at 5:30pm and 6:30 pm with Rory from Potomac River Running Tyson’s. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Rory from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.

Course description and skills:

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Bench Press
Establish a 5RM

*New You: 5 x 5 (A)

21-15-9
Push Press 135/95, Fx: 95/65
Pull Ups, Fx: Ring Rows (NY)

Finisher:
3 x Max effort L-sit hold
Fx: bent knees

Due to strong attendance on M/W/F, we have added 4:30pm WOD and Open Gym on Tues and Thursday as well!! As long as attendance remains strong, we will keep all of these new classes – so keep showing up!

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Course description and skills:

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“Kelly”
5 rounds for time:
400 Meter Run
30 Box Jumps 24/20
30 Wall Ball shots 20/14, 10’/9′Scaled:
3 Rounds
400 Meter Run
30 Box Jumps 24/20
30 Wall Ball shots 20/14, 10’/9′
*athletes choice to perform additional rounds

Yoga with Chuck 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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Course description and skills:

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Split Jerk:
5 x 2 (ME)
*From the Rack

AMRAP 12:
30 Double Unders
30 Alt. Step Ups 24/20
30 Hang Power Snatches 75/55

Strict Chest to bar Pull ups
5 x ME
Rest 1:00
Fx: Strict Pull ups
5 x ME
Rest 1:00

For Time:
6 Rope Climbs Fx: 4 @12″
12 Hang Power Clean and Jerks 115/80, Fx:95/65
18 Ring Dips
24 Shoulder to Overhead 115/80, Fx:95/65
30 Bar-facing Burpees
36 Back Squats 115/80, Fx:95/65

Tonight, Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this!

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WORKOUT 17.5 Rx’d(Ages 16-54)

10 rounds for time of:
9 Thrusters, 95/65.
35 double-unders

Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

Masters 55+: Men use 65 lb. Women use 45 lb.

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Tomorrow, Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this!

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Course description and skills:

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Snatch
4 x 5 Squat Snatches at 70-75% (Singles)
perform a 400m Run between sets

5 Rounds for time:

10 Overhead Squats 95/65, FX: 75/55

10 Chest to Bar Pull ups , Fx: Pull Ups

Get ready this Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this!

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Friday night at the Showdown, CartoonFit Comics will have a table set up at CrossFit Route 7 to spread the news about our upcoming children’s book which we hope will help you share your love of fitness with your kids using CrossFit equipment characters that have come to life. We will have a few ebook and print samples of the book at our table, a sign-up for the print version, as well as some other artwork and merchandise to help you through the last week of the Open.

Description – Order the children’s book here:

CartoonFit is on a mission to pass on the passion for fitness and a healthy lifestyle to our kids. We’re creating our first kids’ book that will be fun to read and great to learn about high-intensity, functional fitness inspired lessons. If you’re interested in CrossFit, a Paleo/Primal lifestyle, running, fitness or competition in general, this is the perfect story to share with your kids. Preview video.

Other info:

Website | Instagram | Order Apparel & Designs | Kids’ Book

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Course description and skills:

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FX: Kipping Handstand Push up technique

RX: handstand walking practice

Partner WOD:
3 Rounds for time:
60 double unders
50 Wall Ball Shots 20/14
40 Burpees
30 Cal Row
20 Hand Stand Push Ups Fx: Hand Release Push ups

Extra Credit
12-16 Single Leg Dumbbell Deadlifts (6-8 each side)
10-12 Deficit Push ups 4″/2″

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