WOD / Events

FREE CLASS AT 10AM BRING A FRIEND TO WOD!!!!

Classes at CFR7 are officially running for members only this week. If you would like to join as a member, or sign-up for our Foundations course, please visit https://crossfitroute7.com/how-to-join/ and look at our membership options.

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Hang power snatch, 7×2 (A)

AMRAP 12:
3 power snatches, 70% of weight used in strength
9 kettlebell swings, 24/16
*Every time you put your kettlebell down without going unbroken through the set, complete 5 air squats.

We have a free class every Saturday at 10am and Tuesday at 6:30pm – please invite your friends/co-workers to come experience a fun free WOD! Also, if you work near the box, please take some of our promo cards on the front desk and pass them out to your co-workers and place them in your kitchen in your office!

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Shoulder mobility to open up for kipping: http://youtu.be/tMQTNTqVb7k  and https://www.youtube.com/watch?v=hmPHGpNX0SI

Ankle mobility for OHS: KB ankle mobility for dorsiflection and roller

Kipping pull-up technique or:

30 pull ups for time*
*Rest 60 seconds, repeat two more times.

Fitness:
7 rounds:
7 Overhead squats (95/65)
14 sit-ups (butterfly or knees up allowed)

Performance:
7 rounds:
7 Overhead squats (135/95)
14 sit-ups (butterfly or knees up allowed)

Classes at CFR7 are officially running for members only this week. If you would like to join as a member, or sign-up for our Foundations course, please visit https://crossfitroute7.com/how-to-join/ and look at our membership options.

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Deadlift, 5×5 (A)

Fitness & performance:

 
“JT”

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in summer of 2005.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

21-15-9:
Handstand pushups
Ring Dips
Push ups

Classes at CFR7 are officially running for members only this week. If you would like to join as a member, or sign-up for our Foundations course, please visit https://crossfitroute7.com/how-to-join/ and look at our membership options.

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Hang power clean to split jerk, 7×2 (A)

EMOTM 10:
3 power cleans, 80% of weight used in strength
*With the remaining minute, complete as many double unders as possible.

Classes at CFR7 are officially running for members only this week. If you would like to join as a member, or sign-up for our Foundations course, please visit https://crossfitroute7.com/how-to-join/ and look at our membership options.

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Fitness:
Front squats, 5×5 (A)
*Add 5-10 pounds from last week.

Performance:
Front squats, 7×2 (80-85%)

Fitness & performance:
50-30-10:
Wallball shots, 20/14
Box jumps, 24/20
*Every minute on the minute, complete 4 burpees.

We are extremely excited about the official opening of CrossFit Route 7 opening today!! We’ll be doing the same WOD that we did when Ballston CrossFit (our sister gym) opened on Feb 13, 2012!! When BCF opened, the best Fran times were around 5 min, BCF now has several athletes with a sub 3 min Fran time. CFR7 – Bring the heat today…lets see what you’ve got!!

Effective today, membership is required at CFR7. If you have not signed up for membership yet, you can sign up for monthly CrossFit membership here: https://crossfitroute7.com/how-to-join/

INCLEMENT WEATHER POLICY: We will be open in the am regardless of weather conditions.  In the case that we close the box, we will post on Facebook and update the WOD page. Our sister box Ballston CrossFit never closes due to inclement weather, so in the case we do shut CFR7, those with a 4×4 will always be welcome to WOD with us at BCF!

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Fitness & performance:
“Fran”
21-15-9
Thrusters, 95/65
Pull-ups

Finisher: EMOTM 12:
2 push presses*
*70-75% of 1RM clean & jerk

Yoga at 10am at Ballston Crossfit (our sister gym) with their new instructor, Julia! BCF is located at 1110 North Glebe Road in Arlington, VA (about a 15min drive from CFR7). Yoga at BCF on Sundays is free for members of BCF and CFR7, and $10 for drop-ins. Perfect rest day!

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No WOD today. Box is closed. Barbell club lifts from 9-1, which costs $15 for a drop-in, or look into memberships on the “How to Join” tab!

HAPPY SUNDAY!

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

9:00am – 10:00am. Open gym from 11am-1pm

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: Ring Dip, Handstand Hold
Rx: Muscle-Up Skill Progression

Beginners: Teams of 2 (one partner working at a time):

• 30 Box Jumps (20/12)
• 30 Wall Balls (14/10)
• 30 Russian KB Swings (16/12)
• 30 KB Goblet Squats
• 30 MB Clean (14/10)
• 30 MB Partner Situps (14/10)
• 300 single unders

Rx: Teams of 2: 20 min AMRAP (one partner working at a time):

• 20 Box Jumps (24/20)
• 20 Wall Balls (20/14)
• 20 KB Swings (53/35)
• 20 KB Goble Squats (53/35)
• 20 Power Cleans (115/85)
• 20 Over-the-bar Burpees
• 200 double unders

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

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.

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Beginner: Hang Power Snatch (PVC, Bar)
Rx: Hang Power Snatch 5×3 (moderate across)

Beginner: EMOM 10 x3 Hang Power Snatch (55/35) Max Burpees (remaining time each min)
Rx: Isabel