Conditioning:
E4MOM 36
1: AMRAP 4
10 Sit Ups
10 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)
2: AMRAP 4
20 High Plank Shoulder Taps
10 Alternating Dumbbell Hang Squat Clean Thrusters (50/35) (Fx: 35/20)
3: Rest
Score is total reps.
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At Home Workout
Core Strength:
10 Rounds
20 Flutter Kicks
:10 Hollow Hold
:30 Rest
Conditioning:
For Time:
30 – 25 – 20
No Push Up Burpees
V-ups
Air Squats
Hand Release Burpees
CrossFit has been our community, our livelihood and our passion for a long time. As a business, we are 100% focused on providing the best environment in the DMV to focus on health and fitness. Most of you probably know that each CrossFit gym is independently owned and locally operated and as you all have experienced, we provide an inclusive and uplifting environment that does not divide. For the past 5+ years, regardless of race, gender, age, physical fitness level, or background, we have respected each and every person who has walked through the doors of our gym. Our coaches have given 100% dedication to help lead and encourage you to higher levels of health and fitness. We care for our community of members as we would our own family. Our view of CrossFit is what happens between the walls of our gyms, helping our athletes improve one day at a time.
It is not part of our business to get involved in social and political issues, but we are compelled to issue a statement on recent comments that were released on social media by the CrossFit CEO. CrossFit Route 7 does not support the recent statements/comments by CrossFit CEO Greg Glassman. His comments are unacceptable under all conditions and he is NOT speaking on our behalf. We do not want any association with his statements. The comments made by Greg were unequivocally wrong and insensitive to a population and community that is hurting. We are embarrassed and disappointed that he would even make such statements. Greg Glassman’s comments are his personal views and in no ways do they reflect the views of CrossFit Route 7 or the greater CrossFit community of 13,000+ gyms around the world.
We are saddened by the racism going on in the world, and are dedicated to showing love and hope to our community, encouraging everyone we come in contact with to focus on unity and a better path moving forward.
| Weekly Overview and At Home Workout Times | |||
| Monday | Deadlift | ||
| At Home Workouts | Core Blast – 6:00PM JOIN HERE | ||
| Tuesday | Long Metcon | ||
| Wednesday | Strict Press | ||
| At Home Workouts | Core Blast – 6:00PM JOIN HERE | ||
| Thursday | Long Metcon | ||
| Friday | Hang Power Cleans | ||
| Saturday | Push Jerks | ||
| Sunday | Long Metcon | ||
| At Home workouts | Yoga– 10:00AM JOIN HERE |
Strength:
E2MOM 10
10 Deadlifts (↑)
Conditioning:
5 Rounds
200m Run
10 Push Press (95/65) (Fx: 75/55)
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At Home Workout
Strength:
EMOM 12
1:12 Each Arm Seated Dumbbell Strict Press
2: 6 Strict Pull Ups, Table Rows, or Dumbbell Rows
Conditioning:
3 Rounds
100 Double Unders
20 Goblet Lunges
20 Sit Ups
20 Jump Switch Lunges
Rest 2:00 between rounds
Virtual Classes!
Yoga– 10:00AM JOIN HERE
Conditioning:
For Time
30 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+: 135/95)
60 Air Squats
800m Run
– Rest 2:00 –
15 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+: 135/95)
30 Air Squats
400m Run
Strength:
E2MOM 10
3 Hang Power Snatches (↑)
NOT MAX EFFORT!
Conditioning:
3 Rounds
20 Hand Release Push Ups
20 Front Rack Lunges (75/55) (Fx: 45/35) (Rx+: 95/65)
Virtual Classes!
CrossFit – 1:30PM JOIN HERE
Strength:
E5MOM 15
20 Back Squats (A)
Conditioning:
AMRAP 7
3 – 6 – 9 – 12…
Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
Weighted Sit ups (45/25) (Fx: 25/15)
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At Home Workout
Strength:
E2MOM 16
5 Each Leg Tempo Bulgarian Split Squats (30×1)
:30 Max Jump Switch Lunges
Conditioning:
AMRAP 7
10 Med Ball/Odd Object Cleans
10 Burpees With No Push Up
