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Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

24
Aug

Saturday, August 25, 2015

August 24, 2018

Join us today for a Free Class today at 11am! https://crossfitroute7.com/try-us-for-free/

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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

“Nate”
AMRAP20:

2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24

23
Aug

Friday, August 24, 2018

August 23, 2018

Deadlift:
5 x 4 (ME: Working Sets start at 70%)

For Time:
10 Single Arm DB Deadlift 50/35, Fx:35/20 (Left)
15 Single Arm DB Push Press 50/35, Fx: 35/20 (Left)
20 m Single Arm Overhead Lunge 50/35, Fx:35/20 (Left)
25 Burpees
30 Chest 2 Bar Pull ups, Fx: Pull up
25 Burpees
20 m Single Arm Overhead Lunge 50/35, Fx:35/20 (Left)
15 Single Arm DB Push Press 50/35, Fx: 35/20 (Left
10 Single Arm DB Deadlift 50/35, Fx:35/20 (Left)

22
Aug

Thursday, August 23, 2018

August 22, 2018

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

Check this out! Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#

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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!!
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Rope Climb Technique:
RX+: 15 Ascents for time
Rx: 12 Ascents for time
Fx: 9 Ascents for time:
5 Rounds for time:
6 Front Squats 165/110, Fx: 135/95
12 Toes to Bar, Fx: 8 T2B
Finisher: AAB Intervals
In groups of 4 athletes:
AMRAP 8
Sprint for 20 sec, then rotate
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!!
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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.
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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

 

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