WOD / Events

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

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

5:30am – 6:30am – 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: Overhead Squat (PVC, Bar)
Rx: EMOTM 10 OHS x2 (moderate-heavy)

Beginner: 4 Rounds 10 Overhead Squat (PVC) 10 Pull-ups
Rx: 4 Rounds 15 Overhead Squats (95/65) 15 Pull-ups 

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

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: Deadlift (PVC, Bar, 55/35)
Rx: Deadlift 5×3 (A)

Beginner: 5 Rounds 5 Deadlifts (55/35) 10 Pushups 15 Jumping Jacks
Rx: 5 Rounds 5 Deadlifts (225/155) 10 Toes-to-Bar 15 Box Jumps (24/20)

Weather update: We will be running our regular WOD schedule today – come WOD with us (we are not afraid of a little snow)!

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

5:30am – 6:30am – 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 Clean (PVC, Bar)
Rx: Power Clean 6×3 (moderate)

Beginner: 7min AMRAP

• 5 Over-the-bar Burpees
• 10 Forward Lunges (5 each leg)
• 15 Sit-ups
  

Rx: 12min AMRAP

• 5 Over-the-bar Burpees
• 10 Hang Power Cleans (95/65)
• 15 Sit-ups

THE FREE WEEK CONTINUES AT CFR7! Hope to see everyone from last week, and a bunch of new faces this week as we kick into our first full week.

Free CrossFit Class Schedule Today (beginners and experienced athletes welcome): 5:30am, 6:30am, 12:00pm, 5:30pm, 6:30pm, 7:30pm

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: High Bar Back Squat (PVC, Bar)

Rx: Back Squat 5×5 (A)

Beginner: 21-15-9

• Push Press (55 or 45/35)
• Russian KB Swing (16 for guys, light for ladies)
• Goblet Squat (same KB)
  

Rx: 21-15-9

• Push Press (115/80)
• KB Swing (24/16)
• Goblet Squat (24/16)

Happy Sunday!

B&R Barbell Club meets at 9am. CFR7 members can also attend the Ballston CrossFit yoga class at 10am. Free for BCF and CFR7 members. Note – BCF doesn’t have dedicated parking so please leave an extra 15 minutes to find free parking in the residential neighborhood on the other side of Glebe Rd.

Rest, hydrate, stretch, we have a big week ahead of us 🙂

FREE CROSSFIT CLASSES AT 9 & 10 Saturday (beginners and experienced athletes welcome)!!

Open gym from 11-1 (CF experience required).

Just to clarify, when you pull into the Tyco Road warehouse park you will pass “Shiraz Market” on your right and we will be located just a bit further on your left, in our temporary space, 8504-A. We are the first set of garages when the building goes from taller to shorter. You will see our entrance door on the left as it will be marked by our CrossFit Route 7 banner.

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Beginner: Press (PVC, Bar), Push Press (PVC, Bar)
Rx: Push Press 5×3 (A)

Beginner: AMRAP 10 “Jumping Cindy” 5 Pullups (teach banded), 10 Pushups, 15 Squats, 50 Single Unders
Rx: “Cindy”

TODAY IS THE DAY. Day one of FREE classes at CFR7. Hope everyone is as excited as we are to get this party rocking!

Beginners and experienced CrossFit athletes welcome at all workouts – 5:30 & 6:30am, 12pm, 5:30 & 6:30pm.

Just to clarify, when you pull into the Tyco Road warehouse park you will pass “Shiraz Market” on your right and we will be located just a bit further on your left, in our temporary space, 8504-A. We are the first set of garages when the building goes from taller to shorter. You will see our entrance door on the left as it will be marked by our CrossFit Route 7 banner. Come in and get better from day 1.

Strength/Skill:

Beginner: Air Squat, Goblet Squat (KB), Front Squat (PVC, Bar)
Rx: Front Squat 5×5 (A)

Metcon:

Beginner: 7min AMRAP: 10 Box Jump (20″/12″), 10 KB Goblet Squat (35/24), 10 Abmat Situps

Rx: 10min AMRAP: 10 Box Jump (24″/20″), 10 Front Squat (95/65), 10 Abmat Situps