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

WOD / Events

30
Jun

Sunday, July 1, 2018

June 30, 2018

10 am WOD and Open Gym only Wednesday, July 4th!

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Get ready for our Summer Sizzle Nutrition Blog Series. Over 5 weeks starting Monday, July 2nd, we’re going to take you through a broad nutrition education program that will help you make informed decisions, understand your food, learn how the food you eat affects your body and progress, and help you to look and feel great. If you have trouble with food choices, are looking to improve your sleep quality, have more energy throughout the day, improve your digestion, and be more in tune with your body, this is for you.

Blogs will be posted weekly to combat information overload. The goal is to provide a simple, effective source of nutrition material that sets you up for both short and long-term success. Nutrition is the foundation on which you build your future health and well-being!

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50/35 Calorie Row Buy in:
Then 5 Rounds
10 Box Jumps Overs 30/24, Fx: 24/20
12 Handstand Push ups, Fx: Hand release Push Ups
20 Abmat Sit ups
50/35 Cal Row Cash Out

Rx+ A.A.B Cals

 

29
Jun

Saturday, June 30, 2018

June 29, 2018

10 am WOD and Open Gym only Wednesday, July 4th!

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

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Get ready for our Summer Sizzle Nutrition Blog Series. Over 5 weeks starting Monday, July 2nd, we’re going to take you through a broad nutrition education program that will help you make informed decisions, understand your food, learn how the food you eat affects your body and progress, and help you to look and feel great. If you have trouble with food choices, are looking to improve your sleep quality, have more energy throughout the day, improve your digestion, and be more in tune with your body, this is for you.

Blogs will be posted weekly to combat information overload. The goal is to provide a simple, effective source of nutrition material that sets you up for both short and long-term success. Nutrition is the foundation on which you build your future health and well-being!

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“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatches 135/95

Scale: 1:1 Pull Ups+ring dips

Compare to 6/30/2017 and 8/5/2016

EMOM 12:
Min 1: 2 Deadlift (A:~80% of 1RM)+8 Burpees over the Bar
Min 2: 200m Run

28
Jun

Friday, June 29, 2018

June 28, 2018

10 am WOD and Open Gym only Wednesday, July 4th!

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

Get ready for our Summer Sizzle Nutrition Blog Series. Over 5 weeks starting Monday, July 2nd, we’re going to take you through a broad nutrition education program that will help you make informed decisions, understand your food, learn how the food you eat affects your body and progress, and help you to look and feel great. If you have trouble with food choices, are looking to improve your sleep quality, have more energy throughout the day, improve your digestion, and be more in tune with your body, this is for you.

Blogs will be posted weekly to combat information overload. The goal is to provide a simple, effective source of nutrition material that sets you up for both short and long-term success. Nutrition is the foundation on which you build your future health and well-being!

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

Olympic Weightlifting:
Build to a heavy triple Hang Power Clean and Jerk

 

“Man Test”

“Man Test”
AMRAP 10:
Clean & jerk (BW/75%BW) FX: 80%BW/60%BW
Womens RX+: BW
*Compare to 1/7/2017 (note – we have bumped up the RX womens weight 5% and added FX weights)

 

27
Jun

Thursday, June 28, 2018

June 27, 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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Front Squat:
3 x 10 (Across around 75% of 1 RM)

3-4 Sets of:
20 Hollow Position Band Pull Downs
20 Single Arm Dumbbell Row (10L/10R)
20 Weighted Back Rack Step Ups (A)
*Perform a 20/17 Cal row between each set

26
Jun

Wednesday, June 27, 2018

June 26, 2018

June 30th 2018:  3 hour introductory self-defense course

Picture

Where:  Crossfit Route 7
8504-B Tyco Rd. Vienna, VA

  • Date:    Saturday June 30th 12:00 noon- 3:00pm
  • Arrive at 11:55am sharp for check-in.     

Pricing:    $60 individual registration
add $49 to include our Home Training Program-video training tutorial  $30 discount

Content:     

  • Cultivating a useful self-defense mindset
  • Managing encroachment into your space from someone you do not know
  • Stun & run tactics: learn and practice options for a preemptive attack to set up your escape
  • Principles of striking, power generation, and getting to your combative skill-set under stress
  • Defending yourself instinctively and intelligently with simple, protective structures
  • This course is open to men and women

*Class capacity 20 people max:
The content of this course is intended for adults; mature teens may also attend, ages 15+ (if 15-16, and adult must register and also take the course with the minor). 8 day cancellation policy at the bottom of the page is strictly enforced.

To Register please click here: http://novaselfdefense.com/upcoming-training.html

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Snatch
5 Set of
1 Snatch + 1 Low Hang Snatch (70%-75%

Beginners:
5 x 3 Low Hang Power Snatch + Overhead Squat

4 Rounds for time:
50 Double Unders Fx: 30 Double Unders
25 Wall Ball Shots 20/14
*Fx: 3 Rounds

15:00 Cap

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