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25
Mar
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Sunday, March 26, 2017

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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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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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.
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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
24
Mar
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Saturday, March 25, 2017

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

23
Mar
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Friday, March 24, 2017

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.

22
Mar
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Thursday, March 23, 2017

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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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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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.
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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
21
Mar
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Wednesday, March 22, 2017

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.
 
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:
==================================
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.
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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″
20
Mar
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Tuesday, March 21, 2017

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

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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!

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

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.
 

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.

Join Platey and Tina as they race against time to understand that fitness isn’t always about limiting yourself to one activity. It’s also important to enjoy time with friends, try new sports and games, and enjoy yourself. Can they defeat TicToc to improve on their first race time?

Other info:
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Deadlift
3 x 10 (ME)

Tabata Tuesday:
1) Russian Kettlebell Swings 32/24, Fx: 24/16
2) Abmat situps
3) Front Rack Lunges 32/24 Fx: 24/16
4) Plate Ground to Overhead 45/25, Fx: 25/15

*total reps

 

19
Mar
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Monday, March 20, 2017

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!  Top Five will be released Tuesday.

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

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.
 
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.

Join Platey and Tina as they race against time to understand that fitness isn’t always about limiting yourself to one activity. It’s also important to enjoy time with friends, try new sports and games, and enjoy yourself. Can they defeat TicToc to improve on their first race time?

Other info:
==================================

Strength for the week
Sunday: Overhead Squat
Monday: Push Jerks
Tuesday: Deadlifts
Wednesday: HSPU Technique and Partner WOD
Thursday: Snatch
Friday: Open WOD 17.5 and Showdown at 6:30 pm
Saturday: TBD

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EMOM 8:
3 Push Jerks (ME)

AMRAP 10:
70 double unders
10 Clusters 115/80, Fx: 10 Thrusters 95/65
7 Ring Muscle Ups Fx: 7 ring dips

17
Mar
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Saturday, March 18, 2017

Hang Power Clean 5 x 2

(A @ 80%)

AMRAP 14:
200 m Run
10 Push Press 95/65, Fx: 75/55
20 Abmat Sit ups
30 Goblet Squats 24/16, Fx: 16/12

Finisher: Goat or Mobility work

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Upcoming Events

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