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

WOD / Events

01
Apr

Sunday, April 2, 2017

April 1, 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/
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Strict Press:
Establish a 5RM

New You: 5 x 5 (A)

AMRAP 20:
20 Cal Row
20 ABMAT Sit-Ups
20 Overhead walking lunges 45/25, Fx:25/15
20 Pull ups
20 Box Jumps 24/20

31
Mar

Saturday, April 1, 2017

March 31, 2017
Strict before kipping pull up clinic Today, 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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5 rounds for time:
15 Hang Power Snatches 95/65, Fx: 75/55
20 Shoulder to Overhead 95/65,Fx: 75/55
25 Double Unders
Finisher:
6 rounds:
Sprint 200 meters
Rest 1:00
30
Mar

Friday, March 31, 2017

March 30, 2017
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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Deadlift
Establish a 5RMNew You: 5 x 5 (A)

3-6-9-12-9-6-3
Thrusters 115/80, Fx: 95/65
Over the Bar Burpees
RX+: 135/95
29
Mar

Thursday, March 30, 2017

March 29, 2017
No 7:30 pm WOD tonight
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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!
==========================
Back Squat
Establish a 5RM*New You: 5 x 5 (A)
AMRAP 14:
75 Double Unders
50 Air Squats
25 Power Cleans 115/80 Fx: 95/65
Beginners: Goal should be 3-5 rounds in 14:00
25 Double Unders
20 Air Squats
15 Power Cleans 115/80 Fx: 95/65
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!
==========================
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
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