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

21
Aug

Wednesday, August 22, 2018

August 21, 2018
Reminder – AM vs. PM Throwdown and Summer BBQ is this Saturday (hosted by BCF)! Come cheer on your friends and enjoy some awesome BBQ from Rocklands! Final food count is required by noon on Thursday. If you plan to attend the throw down and eat free BBQ, please update your response in the Facebook event by Thursday 10am! Thanks!!
========================

Strength:

Strict Press;
5 x 4(ME: Working Sets start at 70%)

Conditioning:

“Annie”
50-40-30-20-10:
Double unders
Sit-ups
compare: 6/21/2017

After “Annie”Rest 5:00, then:
1K Row

20
Aug

Tuesday, August 21, 2018

August 20, 2018
Join us for a fun afternoon and evening of friendly CrossFit competition between the CFR7/BCF morning and evening athletes! Everyone should come out and support our athletes who are competing and enjoy a BBQ (catering provided, free for members and $10/non-members) and a few drinks (BYOB) while cheering on your fellow CF friends! Family and friends are welcome. Please respond on FB if you plan to attend so we know how much food to have catered.
=============================
Back Squat:
5 x 4 (ME: Working Sets start at 70%)

AMRAP 15:
200 m Run
15 Box Jumps 24/20
10 Hand Release Push up

 

19
Aug

Monday, August 20, 2018

August 19, 2018
FREE CLASS tonight at 6:45 pm. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/
=======================================
Join us for a fun afternoon and evening of friendly CrossFit competition between the CFR7/BCF morning and evening athletes! Everyone should come out and support our athletes who are competing and enjoy a BBQ (catering provided, free for members and $10/non-members) and a few drinks (BYOB) while cheering on your fellow CF friends! Family and friends are welcome. Please respond on FB if you plan to attend so we know how much food to have catered.
=============================
Strength and Skill Schedule:
Monday: Team WOD
Tuesday: Back Squat
Wednesday: Strict Press
Thursday: Rope Climbs
Friday: Deadlifts
Saturday: Hero WOD “Nate”
Sunday: Snatch Balance
====================

Teams of 3
For Time:
30 Power Clean and Jerks (95/65) (Fx:75/55)
25 Power Clean and Jerks (135/85) (Fx:95/50)
20 Power Clean and Jerks (155/105) (Fx:115/80)
15 Power Clean and Jerks (185/125) (Fx:135/95)
10 Power Clean and Jerks (205/145) (Fx:155/105)

Every 4:00 including start:
30/25 Cal Row
20 Pull ups

40:00 CAP

Finisher:
Accumulate a 3:00 Free standing handstand:

Fx: Wall Facing practice pulling feet off the wall

18
Aug

Sunday, August 19, 2018

August 18, 2018

EMOM 12:
1 Power Snatch (Max Effort)
*increase weight every minute (Start at 65%)

4 Sets of:
6 Pendlay Rows (Across)
20 Bulgarian Split Squats (10 each Leg)
15 GHD Sit ups/ 15 V ups
10 m Broad Jump

17
Aug

Saturday, August 18, 2018

August 17, 2018
Saturday , August 18th WOD Schedule:
9:00 AM 7-Fit class
10:00 AM CrossFit WOD
11:00 AM: Open Gym
=================

30 Ring Muscle Ups for time
Fx: Ring Muscle Up technique or 30 Chest to Bar Pull ups + 30 Ring Dips
Other Scales
*30 Pull ups + 30 Ring Dips
*30 Ring Rows + 30 Push Ups

For Time:
7-14-21-14-7
Thrusters 95/65, Fx: 75/55
Bar facing Burpees 

1 … 466 467 468 469 470 … 732

Upcoming Events

Invite your friends

It's always more fun to train with friends