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

WOD / Events

28
Mar

Wednesday, March 29, 2017

March 28, 2017
NO 7:30 PM WOD, Thursday, March 30th.
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Back to Basics Running Clinic tonight at 5:30 pm and 6:30 pm with Rory from Potomac River Running Tyson’s. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Rory from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.
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Strict before kipping pull up clinic Saturday, April 1st at 11:15 am, Come out to learn skills and drills to better you in your Pull up ability. We will cover many progressions and tools for you to get your chin over the bar. This Class is for everyone!
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3 Sets
10 Turkish Get ups (5 each side)
Partner WOD:
AMRAP 15
Partner 1: 200 Meter Run
Partner 2: 10 Hand Release Push ups Fx: Push-ups
15 Kettlebell Swings 32/24, Fx: 24/16
20 abmat sit ups
27
Mar

Tuesday, March 28, 2017

March 27, 2017

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Back to Basics Running Clinic March 29, at 5:30pm and 6:30 pm with Rory from Potomac River Running Tyson’s. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Rory from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.
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Bench Press
Establish a 5RM
*New You: 5 x 5 (A)
21-15-9
Push Press 135/95, Fx: 95/65
Pull Ups, Fx: Ring Rows (NY)
Finisher:
3 x Max effort L-sit hold
Fx: bent knees
26
Mar

Monday, March 27, 2017

March 26, 2017

Due to strong attendance on M/W/F, we have added 4:30pm WOD and Open Gym on Tues and Thursday as well!! As long as attendance remains strong, we will keep all of these new classes – so keep showing up!

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

Back to Basics Running Clinic March 29, at 5:30pm and 6:30 pm with Rory from Potomac River Running Tyson’s. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Rory from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.
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“Kelly”
5 rounds for time:
400 Meter Run
30 Box Jumps 24/20
30 Wall Ball shots 20/14, 10’/9′Scaled:
3 Rounds
400 Meter Run
30 Box Jumps 24/20
30 Wall Ball shots 20/14, 10’/9′
*athletes choice to perform additional rounds
25
Mar

Sunday, March 26, 2017

March 25, 2017

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
=========================

Due to strong attendance on M/W/F, we have added 4:30pm WOD and Open Gym on Tues and Thursday as well!! As long as attendance remains strong, we will keep all of these new classes – so keep showing up!

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

Back to Basics Running Clinic March 29, at 5:30pm and 6:30 pm with Rory from Potomac River Running Tyson’s. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Rory from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.
===============================================
Split Jerk:
5 x 2 (ME)
*From the Rack
AMRAP 12:
30 Double Unders
30 Alt. Step Ups 24/20
30 Hang Power Snatches 75/55
24
Mar

Saturday, March 25, 2017

March 24, 2017

Strict Chest to bar Pull ups
5 x ME
Rest 1:00
Fx: Strict Pull ups
5 x ME
Rest 1:00

For Time:
6 Rope Climbs Fx: 4 @12″
12 Hang Power Clean and Jerks 115/80, Fx:95/65
18 Ring Dips
24 Shoulder to Overhead 115/80, Fx:95/65
30 Bar-facing Burpees
36 Back Squats 115/80, Fx:95/65

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