WOD / Events

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

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The First Thursday of the month is upon us. Keep Calm and Crosstrain with and Run the World luluemon Tyson’s run club. Thursday April, 6th at 6:30 pm.

This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Front Squat
Establish a 5RM

Beginners: 5 x 5 (A)

Cash-in: 100 double unders
6 Rounds For time
10 Front Rack Lunges 95/65 Fx: 75/55
10 Push Press 95/65, Fx: 75/55
Cash-out: 100 double unders

15:00 Cap
*5 Burpee Penalty if you don’t do each set of the lunges and push press unbroken (bar needs to stay in rack position). You can put the bar down after the push-press each round if desired.

The First Thursday of the month is upon us. Keep Calm and Crosstrain with and Run the World luluemon Tyson’s run club. Thursday April, 6th at 6:30 pm.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Power Clean
5 x 3 (ME)

Beginners: Hang Power clean

5 Rounds
8 Power Clean 135/95, Fx: 115/80
8 Burpees
200 M Run

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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Strict Press:
Establish a 5RM

New You: 5 x 5 (A)

AMRAP 20:
20 Cal Row
20 ABMAT Sit-Ups
20 Overhead walking lunges 45/25, Fx:25/15
20 Pull ups
20 Box Jumps 24/20

Strict before kipping pull up clinic Today, 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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5 rounds for time:

15 Hang Power Snatches 95/65, Fx: 75/55

20 Shoulder to Overhead 95/65,Fx: 75/55

25 Double Unders

Finisher:
6 rounds:
Sprint 200 meters
Rest 1:00

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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Deadlift
Establish a 5RMNew You: 5 x 5 (A)

3-6-9-12-9-6-3
Thrusters 115/80, Fx: 95/65
Over the Bar Burpees
RX+: 135/95

No 7:30 pm WOD tonight

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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

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