Additional class times starting Monday, March 13th. Take advantage of the new schedule and please Reserve for ALL EVENING Classes.
4:30 Pm WODs Monday, Wednesday and Friday.
9:00 am Wods on Saturdays

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Snatch Complex:
1 Snatch Hi Pull + 2 Snatches
(Focus on contact at the hip and Leg drive)
16 to Find Heaviest complex

4 rounds:
8 Power Snatches 135/95, Fx:95/65
8 Thrusters 135/95, Fx:95/65

***Schedule Update: No 7:30pm Wod or 7:30 pm Open gym tonight, Tuesday, March 14. All inclement weather updates will be posted to Facebook, WOD page, and Zen planner calendar will be updated a minimum of 2 hours before scheduled class. If nothing is updated, it means regular class schedule will be in effect. We will not be responding to email, FB or text messages inquiring about class schedule and weather conditions. Thank you and please be safe.***

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

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Additional class times starting Monday, March 13th. Take advantage of the new schedule and please Reserve for ALL EVENING Classes.
4:30 Pm WODs Monday, Wednesday and Friday.
9:00 am Wods on Saturdays

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Back Squat:
3 x 5 (ME)

AMRAP 10:
10 Toes to Bar
15 alternating pistols FX: Goblet squats 24/16
30 Double Unders

Additional class times starting Monday, March 13th. Take advantage of the new schedule and please Reserve for ALL EVENING Classes.
4:30 Pm WODs Monday, Wednesday and Friday.
9:00 am Wods on Saturdays

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

N0 morning classes Tuesday, March 14th.  All inclement weather updates will be posted to Facebook, WOD page, and Zen planner calendar will be updated a minimum of 2 hours before scheduled class. If nothing is updated, it means regular class schedule will be in effect. We will not be responding to email, FB or text messages inquiring about class schedule and weather conditions. Thank you and please be safe.

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Strength for the week
Monday: Muscle Up Technique
Tuesday: Back Squat
Wednesday: Snatch Complex
Thursday: Push Press
Friday: Open WOD 17.4
Saturday: Open TBD
Sunday: Overhead Squat

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Ring Muscle Up Technique and Progressions

5 Rounds For time:
5 Muscle Ups, Fx: C2B Pull Ups
7 Squat Cleans 155/105, Fx:115/80
9 Handstand Push ups Fx: Hand release Push ups
11 Deadlifts 155/105 Fx:115/80

No yoga today.

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Open WOD 17.3 will be performed at OPEN GYM at 10:00 am

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Front Squat
5 x 5 (ME)

Partner WOD
AMRAP 20:
Partner 1: 400 m Row
Partner 2 completes:
10 Push Ups
15 Wall Ball shots 20/14
20 Abmat situps

*Switching every 400 m, continuing reps.

SCHEDULE MOD: No Yoga this Sunday. Sorry for the inconvenience.

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Join us Today at 9 am with Potomac River Running for a CrossFit for Runners workout. This training session is some serious (-ly fun!) cross training for runners! The goal is to introduce CrossFit’s methodology of training as a means to improve running performance – focusing on improving 10 basic physical skills including cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Participants will experience CrossFit Route 7’s fun, competitive, supportive and community centered environment. Expect to work hard, sweat and have a good time!

Sign up! https://crossfitroute7.com/schedule/

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8 Rounds – Complete complex every 75 seconds

1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean + 1 Split Jerk

5 Rounds
5 Power Cleans 135/95
10 Wall Balls 20/14
20 Double Unders
Rest 2 Minutes – Add 20lbs
then
2 Rounds of the same rep scheme