WOD / Events

Join us Saturday, March 11 at 9 am with Potomac River Running for CrossFit for Runners WOD. This training session is some serious (-ly fun!) cross training for runners! The goal is to introduce CrossFit’s methodology of training as a means to improve running performance – focusing on improving 10 basic physical skills including cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Participants will experience CrossFit Route 7’s fun, competitive, supportive and community centered environment. Expect to work hard, sweat and have a good time! Participants who wish to enroll in the Foundations Course will receive $25 off if they register on the same day of the workshop!

Sign up! https://crossfitroute7.com/schedule/

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Push Jerk
Find 2 RM

4 Rounds
200 m Run
15 Push Press* 115/80 Fx: 95/65
10 Front Squats* 115/80 Fx: 95/65
5 Ring Muscle Ups, Fx: 10 C2B Pull ups

*after you clean the bar for the first push press, you must go unbroken through the front squats. Each time you put the bar back on the ground, you have earned a 5 burpee reward!

If shoulders are smoked, sub Russian KBS for Push Press

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

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Join us Saturday, March 11 at 9 am with Potomac River Running for CrossFit for Runners WOD. This training session is some serious (-ly fun!) cross training for runners! The goal is to introduce CrossFit’s methodology of training as a means to improve running performance – focusing on improving 10 basic physical skills including cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Participants will experience CrossFit Route 7’s fun, competitive, supportive and community centered environment. Expect to work hard, sweat and have a good time! Participants who wish to enroll in the Foundations Course will receive $25 off if they register on the same day of the workshop!

Sign up! https://crossfitroute7.com/schedule/

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Our friends at Mighty Meals will be back this week with more samples and info about their services.
-Monday, March 6 at 6:00 pm
-Tuesday, March 7 at 6:45 am.
You have got to try the lasagna!

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Hang Power Clean:
5 x 2 (ME)
*UNBROKEN

For time:
15-12-9 (Fx: 12-9-6 rep scheme)
Power clean 115/80 Fx: 95/65
HSPU

Rest 3:00 and repeat
RX+: 135/95

Our friends at Mighty Meals will be back this week with more samples and info about their services.
-Monday, March 6 at 6:00 pm
-Tuesday, March 7 at 6:45 am.
You have got to try the lasagna!

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Deadlift:
EMOM 14
ODD: 5 Deadlifts @ 75-80%
Even: 5 Tall Box Jumps

AMRAP 10:
3-6-9-12, etc
C2B Pull ups, Fx: Pull ups
Thrusters 95/65 Fx: 75/55
Box Jumps 24/20

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

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Push Press
5 x 3 (ME)

9-15-21
Hang Power Cleans 135/95, Fx: 115/80
Hand Release Push ups

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:

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EMOM 10:
Mins 1-5: 4 Power Snatches
Mins 6-10: 4 Overhead Squats

(Athletes choose Challenging Weight)

AMRAP 8:
8 Thrusters RX:95/65 FX: 75/55
40 Double Unders
8 Hang Power Snatches RX:95/65 FX: 75/55
40 Double Unders

CrossFit Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge 50/35
16 toes-to-bars
8 power cleans 50/35
Then, 2 rounds of:
50-ft. weighted walking lunge 50/35
16 bar muscle-ups
8 power cleans 50/35
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

• Scaled: (Ages 16-54) Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
• Masters 55+: Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
• Scaled Masters 55+: Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Athletes assure that you are familiar with movement standards. https://games.crossfit.com/workouts/open/2017#workoutDescription

Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays.  9:00 am WODS to Saturdays.
*RESERVE CLASSES: We will be increasing the class cap to 25 and 2 coaches for larger classes.

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Clean and Jerk:
20 Minutes to establish a Heavy Double (or work on technique at 80% if doing 17.2)

AMRAP 10:
5 Clean and Jerk @ 75% of strength weight achieved
10 HSPU Fx: push-ups
15 box jumps 32/26 Fx: 24/20

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

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Get ready for the First Thursday of March! 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 your space if you are not a CrossFit Route 7 member and arrive 15 min prior to complete our waiver.

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

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Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays.  9:00 am WODS to Saturdays.
*RESERVE CLASSES: We will be increasing the class cap to 25 and 2 coaches for larger classes.

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Get excited everyone! Here’s your chance to see what CFR7 looks like with 200 members, increased WOD times and Maximal Effort! The “New You” program has brought us over 70 new faces to train for 6 weeks with us. They will start their 2 week foundations course Monday, February 27. The recruitment process was so successful that we have 5 Foundations courses running simultaneously at 6:30 am and 6:45 pm. This is a great opportunity to create new relationships and increase our program. After foundations they will be attending regular class times for 4 weeks.

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Recovery Back Squats:
3 X 10 (ME)

6 Rounds for time:
8 C2B pull-ups, Fx: Pull ups
8 Shoulder to Overhead 135/95 Fx: 115/80
8 Pistols, Fx: KB Lunges 24/16