Call us: 571-318-9427
Call us Text us Drop in Pricing
Drop inTry Us For Free
Call us: 571-318-9427
Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

02
Dec

Monday, December 3, 2018

December 2, 2018
Holiday Pop Up Show for ZYIA! Tonight Monday, December 3, from 4pm-7pm

What’s more motivating than a trendy (and functional!!) workout outfit to get you to the gym!? Come sample and shop the ZYIA Active workout wear brand Monday, December 3 at CrossFit Route 7!  Holidays are around the corner: cross off your gift list or create a wish-list for yourself!

ZYIA ACTIVE is a premium activewear clothing brand with a mission to inspire and uplift!  Amazing quality, great fit, slimming, flattering lines and thoughtful detail!
Please browse the online catalog at your convenience before the event! https://bit.ly/2zWblt3 and you’ll have a chance to try on samples onsite at CrossFit Route 7 on Monday, 12/3 from 4pm – 7pm (before you workout!).
Amanda Chismar, ZYIA Active Rep.
**Be sure to like/follow me to get future updates on ZYIA new product releases and restocks!
**Note on gift items: All items purchased now have an extended return date of January 5**
===========================
Overview Of Week:
Monday: Bench Press
Tuesday: Deadlift
Wednesday: Hanukkah WOD
Thursday: Back Squats
Friday: EMOM Gymnastics
Satuday: EMOM Clean
Sunday: Strict Press
=============================

Strength:

Bench Press
5×2 (ME)
Finish with one set of:
AMRAP@90% of 2RM

Conditioning:

3 Rounds of:
400m Run
24 abmat situps
16 Kettlebell Swings 32/24 Fx:24/16
8 Bar Muscle Ups Fx:8 C2B Pull-ups

Finisher: 

Freestanding handstand hold practice with a partner

01
Dec

Sunday, December 2, 2018

December 1, 2018

Friends of Homeless Hope,

We are less than 4 weeks away from our next Homeless Hope event! We are excited that we will continue to be able to show God’s love by providing basic necessities for homeless men and women (and sometimes children) on the streets of DC. We will be distributing coats, hats, gloves, socks and toiletries to homeless in DC.
When: Sunday, December 2nd starting at 8am
Where: Ballston CrossFit, 1110 N. Glebe Rd. Arlington VA 22205 (you can park in the garage under the gym and we can validate for $2 parking)
Why: Show God’s love by providing warm clothes and food for homeless men and women (and sometimes children) on the streets of DC.
Areas of need:
– collect warm clothes from your closet or from friends and drop them off at Ballston CrossFit the week of the clothes drive
– packaging up the supplies we purchased (8am-10am)
– distributing the items on the streets in DC (10am-noon)
Please let us know if you will be volunteering in this event. In addition, if you would like to make a tax-free online donation for this next event, please go to our Facebook page (our website is shut down for now) to make the tax deductible donation. You can also see photos from our previous events over the last 8 years!
Thanks again for your continued support! God bless,
Tucker and Andrew
===========================

E2MOM 14 Minutes
3 Touch and Go Power Snatches (ME)

For time:
27-21-15-9 (Fx: no round of 27)
Toes-to-Bar
Hang Power Snatch (75/55)

30
Nov

Saturday, December 1, 2018

November 30, 2018
Free Double Under Clinic: December 1, 2018 @11:30AM

Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs.

This clinic is Free for all members. ($10 non member drop in)

===========================================

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

================

Deadlift
3RM

EMOM 20 (4 sets):

Min 1 – Cals (Ski)
Min 2 – Double-Unders
Min 3 – Cals (Bike)
Min 4 – 200m Run
Min 5 – Rest

Isaiah 58:10 “Feed the hungry, and help those in trouble. Then your light will shine out from the darkness, and the darkness around you will be as bright as noon.”

Matthew 25:40 “And the King will say, ‘I tell you the truth, when you did it to one of the least of these my brothers and sisters, you were doing it to me!’

29
Nov

Friday, November 30, 2018

November 29, 2018
Free Double Under Clinic: December 1, 2018 @11:30AM

Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs.

This clinic is Free for all members. ($10 non member drop in)

===========================================

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

================

5 Rounds, not for score:
:45 Rowing (cals)
Rest :15
:30 HSPU (Fx: handstand hold)
Rest :30

*Large classes: partner up and share stations

AMRAP 13:
30 Alternating DB Snatch (50/35) (Fx: 35/20, Rx+: 70/50)
20 Ring Dips (Fx: 15)
30 Box Jumps (24/20”)
20 Wall-Balls (20/14)

Finisher: Practice Skin-the-Cats

28
Nov

Thursday, November 29, 2018

November 28, 2018

**Important Announcement About 2018 Membership Agreements**

Due to the Thanksgiving holiday, we have extended the deadline to lock-in 2018 membership pricing through midnight on Tonight (the managers need enough time to input them into Zen Planner before they process at midnight on Dec 1st). Thanks to all the members who have locked into the 2018 rates and are committed to improving your fitness with CFR7 in 2019!!
Details below:
https://docs.google.com/document/d/1eDkQDl28U89EdCHukT5372NgCoiJOY__ptMrhx2HUcQ/edit?usp=sharing
============================================

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

Courtesy By Amanda Kimble As Told To Rachael Schultz, 

Check out this article ‘I Transformed My Body—And Life—With CrossFit And Yoga’ featured in Women’s Health Magazine.

===================================

Free Double Under Clinic: December 1, 2018 @11:30AM

Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs.

This clinic is Free for all members. ($10 non member drop in)

===========================================

Back Squat
3RM

 

For time:
 10-8-6-4-2*
Squat Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)

*12 Russian KBS (32/24, Fx: 24/16) after each set

1 … 457 458 459 460 461 … 743

Upcoming Events

Invite your friends

It's always more fun to train with friends