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

WOD / Events

20
Apr

Saturday, April 21, 2018

April 20, 2018
FREE CLASS today at 11:00 am. Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99!
Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/
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BRING A FRIEND A DAY COMMUNITY CHALLENGE!

Many members from the community have requested that we add Ski Ergs to our programming. We have heard your request and we are challenging you to help us grow our community.
 
Our challenge to the community is for everyone to bring a friend, family member or coworker to our “Bring A Friend Day” next Tuesday, April 24th. We will offer these friends a $50 discount (only $74) to register for Foundations. If we achieve this goal of 40+ friends throughout the day AND at least 10 register for Foundations, then we will purchase 5 Ski Ergs for the box.
 
You are in control of accomplishing this goal and shaping our community. Please share our BAF Day to your FB page and call/text friends to invite them.
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“Fitness & performance:
“The Chief:”
5 rounds,
AMRAP 3:
3 power cleans, 135/95
6 pushups
9 air squats
Rest 1 minute after each AMRAP and then begin where you left off.Compare: 5/20/2017
Push Press
5 x 5 (A)
19
Apr

Friday, April 20, 2018

April 19, 2018

BRING A FRIEND A DAY COMMUNITY CHALLENGE!

Many members from the community have requested that we add Ski Ergs to our programming. We have heard your request and we are challenging you to help us grow our community.
 
Our challenge to the community is for everyone to bring a friend, family member or coworker to our “Bring A Friend Day” next Tuesday, April 24th. We will offer these friends a $50 discount (only $74) to register for Foundations. If we achieve this goal of 40+ friends throughout the day AND at least 10 register for Foundations, then we will purchase 5 Ski Ergs for the box.
 
You are in control of accomplishing this goal and shaping our community. Please share our BAF Day to your FB page and call/text friends to invite them.
=================

Kipping Technique and Progressions (~8:00)
Handstand Push Technique and Progressions (~8:00)

AMRAP 5:
Max Chest to Bar Pull Ups, Fx: Pull Ups
*Rest 2:00
AMRAP 5:
Max Handstand Push Ups, Pike Pushups

For Time:
60/45 Cal Row, Fx:50/35
30 Burpee Box Jump Overs 24/20 (not box facing)

9:00 CAP
*Make no mistake. This is a SPRINT!!!
Rx+ AAB Calories

Accumulate a 5:00
Plank on Elbows

 

18
Apr

Thursday, April 19, 2018

April 18, 2018

Join us next Tuesday, April 24th for Bring a Friend Day. All WODS are perfect for you and your buddy to train together! Friends will receive a $50 discount on the next Foundations course.

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Snatch:
5 x 2 Pause Snatches (2 counts top of Knee)

EMOM 14:
Odd: 2 Back Squats at 80-86%
Even: 3-6 Muscle Ups, Fx:False Grip ring row with feet on box

17
Apr

Wednesday, April 18, 2018

April 17, 2018

Join us next Tuesday, April 24th for Bring a Friend Day. All WODS are perfect for you and your buddy to train together! Friends will receive a $50 discount on the next Foundations course.

Circuit:
4 Sets of:
1:00 Plank
15/12 Assault Bike Calories or Max of :40 s
10-12 Barbell Rows
:45-1:00 Front Rack KB Wall sit, Fx: BW Wall sit
Rest -:30 between movements, -1:30 between Sets

Tabata:
Kettlebell Swings 32/24, Fx: 24/16
Abmat Sit ups
Double Unders
KB Lunges 32/24, Fx: 24/16
(12:00 Total)
*Rotating

3 sets
20 Bulgarian Split Squats 10L/10R
10 Ring Rows (feet on box)

16
Apr

Tuesday, April 17, 2018

April 16, 2018

BRING A FRIEND A DAY COMMUNITY CHALLENGE!

Many members from the community have requested that we add Ski Ergs to our programming. We have heard your request and we are challenging you to help us grow our community.
 
Our challenge to the community is for everyone to bring a friend, family member or coworker to our “Bring A Friend Day” next Tuesday, April 24th. We will offer these friends a $50 discount (only $74) to register for Foundations. If we achieve this goal of 40+ friends throughout the day AND at least 10 register for Foundations, then we will purchase 5 Ski Ergs for the box.
 
You are in control of accomplishing this goal and shaping our community. Please share our BAF Day to your FB page and call/text friends to invite them.
=================

How bad do you want it?

For Time:

400 M Run
30 Chest to Bar Pull Ups, Fx: Pull Ups
30 Hang Power Clean 155/105, 115/80
400 M Run
30 Handstand Push Up 4″/2″ Deficit, Fx: games standard
30 Front Squat 155/105, 115/80
400 M Run
30 Toes to Bar
30 Push Jerk 155/105, 115/80
400 M Run

Finisher: Coaches Choice

1 … 491 492 493 494 495 … 732

Upcoming Events

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