WOD / Events

Jul

Tuesday, July 7, 2020

July 6, 2020

Free CrossFit Class at 6:00PM Click Here To Register Now

Strength:

3 Rounds
10 Reverse Burpees (Rx+: Candlesticks)
20 Shoulder Taps (Fx: Pike on Box Shoulder Taps) (Rx+: Free Standing)
:45 Active Pull-up Hang (Fx: :30)

Conditioning:

3 Rounds
6 Each Arm Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)
12 Burpees
6 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
12 Burpees

Time Cap 14:00

Jul

As we reconvene our operations after the coronavirus shutdown, we realize class attendance is starting to look different than prior to the shutdown. Many of you are operating under a different schedule as you work from home, watch your kids and try to balance your time under this new reality.

After analyzing our attendance throughout June, we will be making adjustments to our evening schedule. We believe this new schedule (starting Today July 6) will improve the gym environment in the evening and make WODs more fun! You can view the schedule in Zen Planner and on our website (https://crossfitroute7.com/schedule/). We will likely keep this schedule through the end of the summer, and as more people return to work this fall, we will continue to assess the schedule and add WODs back to the schedule.

	Weekly Overview	Events/Classes
Monday	Deadlifts	Free 7-Fit Class at 6:00PM Click Here To Register now
Tuesday	Reverse Burpees	Free CrossFit Class at 6:00PM Click Here To Register Now
Wednesday	Strict Press
Thursday	Squat Cleans
Friday	Core Strength
Saturday	Run	Free 7-Fit Class at 10:00AM Click Here To Register now
Sunday	Power Snatches

Strength:

E3MOM 15
10 Deadlifts (ME)

Conditioning:

“Grannie”
50-40-30-20-10
Double Unders
Sit-Ups

Start Each Round with:
6 Clean and Jerks (135/95) (Fx: 95/65)

Jul

Sunday, July 5, 2020

July 4, 2020

Strength:

Tabata Mountain Climbers
– Rest 1:00 –
Tabata KB Halo (Alternate Directions each Round)
– Rest 1:00 –
Tabata Dumbbell Flys

Conditioning:

30 – 20 – 10
Handstand Push Ups (Fx: Hand Release Push Ups)
Box Jumps (24/20)

Jul

Saturday, July 4, 2020

July 3, 2020

Happy 4th of July!!

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Conditioning:

“Manion”
7 Rounds
400m Run
29 Back Squats (135/95)

Jul

Friday, July 3, 2020

July 2, 2020

TWO weeks left to make a donation to our Little Lights fundraiser and we match it! We are so close to our goal!!

Donate HERE!!!

Little Lights is a non-profit organization that empowers under-served youth and families in Washington, D.C. through practical assistance, racial reconciliation, and the love of Christ.