CFR7 will be closed Saturday and Sunday for the CrossFit L2 Seminar.
Instead of Squad WOD at the gym, come meet us in Vienna at the W&OD trial for a run (OR WALK), followed by coffee or a drink at Caboose!

We are meeting up at the Caboose Tavern (520 Mill St NE, Vienna, VA) at 8:30 AM.

Let’s get outside and do something different! Dogs, weight vests, family, all welcome!

Strength
Every 2:00, 3 Rounds
1) 100′ Double Dumbbell Walking Lunge
2) 15 Hip Thrusts (35-45% of 1RM Back Squat)

Conditioning
AMRAP 16
200m Run
10 Russian Kettlebell Swings
10 Box Jumps (24/20)
*Add 10 reps each round
*RX: 24/16, FX: 16/12, RX+: 32/24

Strength
In 15:00
Establish 1RM Push Press

Conditioning
AMRAP 10
15 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
15 Toes to Bar (FX: 10)
*RX+ Min: 4+15

Jump Rope and Toes-To-Bar Skills Clinic TONIGHT at 5:45 PM!

Reminder: The gym will be CLOSED this Saturday and Sunday as we will be hosting the CrossFit Level 2 Seminar. Join us on Saturday morning at 8:30 AM at Caboose in Vienna for a walk/run on the W&OD Trail followed by drinks instead!

Conditioning
4 Rounds for Time:
500/400m Row (FX: 400/300m) (RX+: 550/450m)
10 Deadlifts (185/125) (FX: 135/95) (RX+: Overhand, 225/155)
20 Burpees Over Bar
80 Double Unders (FX: 60)
*25:00 Cap

Optional Finisher
2 Rounds for Quality
:30-1:00/:30-1:00 Side Plank
10/10 Lateral Box/Plate Step Ups
:30/:30 Single Leg Forward Fold

Strength
Every 1:30, 5 Rounds
1) 3 Weighted Strict Chin-Ups (↑) (FX: 6 Banded/Strict)
2) 100′ Double Dumbbell Overhead Carry

Conditioning
3 Rounds for Time:
400m Run
10 Bar Muscle-Ups (FX: 6 OR Chest to Bar Pull-Ups) (RX+: 15)
*15:00 Cap