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

WOD / Events

30
Aug

Friday, August 31, 2018

August 30, 2018
LABOR DAY MONDAY SCHEDULE: 
7-FIT WOD  at 9:00 am
CrossFit WOD and Open Gym at 10:00 am (50 cap)
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We Love…..thrusters!
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Thruster
Every 2:00 for 10:00
3 Thrusters (ME)
“Sludge”
For time:
500m Row
40 Front Squats 135/95, Fx:115/80
30 Box Jumps 30/24, Fx: 24/20

Stagger Large Classes by 2:00 or when rower is clear

29
Aug

Thursday, August 30, 2018

August 29, 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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LABOR DAY MONDAY SCHEDULE: 
7-FIT WOD  at 9:00 am
CrossFit WOD and Open Gym at 10:00 am (50 cap)
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EMOM 12:
1 Power Clean (Max Effort)
*increase weight every minute (Start at 65%)

AMRAP 10:
10 Handstand Pushup
30 Double Unders
10 Ring Dips, Fx: Box Dips

Rx+: Muscle Up Rings

Finisher: For Time:
1 Mile Run

29
Aug

Wednesday, August 30, 2018

August 29, 2018
FREE 7-fit CLASS tonight at 6:30 pm. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/
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LABOR DAY MONDAY SCHEDULE: 
7-FIT WOD  at 9:00 am
CrossFit WOD and Open Gym at 10:00 am (50 cap)
========================

Conditioning:

“Schizo Angie”
5 Rounds for time:
20 Pull Ups
20 Push Ups
20 Sit ups
20 Air Squats

Fx: 4 Rounds

Post-WOD Finisher:

Athlete’s choice skill work

27
Aug

Tuesday, August 28, 2018

August 27, 2018

Back Squat:
5 x 2 (ME)

5 Rounds:
5 Hang Power Snatches 135/95, Fx: 95/65
10 Overhead Squats 135/95, Fx: 95/65
5 Burpees over Bar

26
Aug

Monday, August 27, 2018

August 26, 2018
FREE 7-fit CLASS tonight at 6:30 pm. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/
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Overview of Week:
Monday: Strict Press Tuesday: Back Squat
Wednesday: “Schizo Angie”
Thursday: Power Clean
Friday: Thruster
Saturday: Deadlift
Sunday: Triple AMRAP 3
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Strict Press
5 x 2 (ME)

5 Rounds for time:
5 Deadlifts 245/165 Fx: 185/125
200 m Run
6/4 Bar Muscle Ups, Fx: 8 Chest to Bar Pull ups

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