The gym is closed today for the CrossFit L2 Seminar!
REST UP and SEE YOU NEXT WEEK for the beginning of a new back squat and deadlift cycle!

The gym will be closed today to host the CrossFit L2 Seminar. See you all tomorrow!

CFR7 will be closed Saturday and Sunday for the CrossFit L2 Seminar.
Instead of Squad WOD at the gym, come meet us in Vienna at the W&OD trial for a run (OR WALK), followed by coffee or a drink at Caboose!

We are meeting up at the Caboose Tavern (520 Mill St NE, Vienna, VA) at 8:30 AM.

Let’s get outside and do something different! Dogs, weight vests, family, all welcome!

Strength
Every 2:00, 3 Rounds
1) 100′ Double Dumbbell Walking Lunge
2) 15 Hip Thrusts (35-45% of 1RM Back Squat)

Conditioning
AMRAP 16
200m Run
10 Russian Kettlebell Swings
10 Box Jumps (24/20)
*Add 10 reps each round
*RX: 24/16, FX: 16/12, RX+: 32/24

Strength
In 15:00
Establish 1RM Push Press

Conditioning
AMRAP 10
15 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
15 Toes to Bar (FX: 10)
*RX+ Min: 4+15

Jump Rope and Toes-To-Bar Skills Clinic TONIGHT at 5:45 PM!

Reminder: The gym will be CLOSED this Saturday and Sunday as we will be hosting the CrossFit Level 2 Seminar. Join us on Saturday morning at 8:30 AM at Caboose in Vienna for a walk/run on the W&OD Trail followed by drinks instead!

Conditioning
4 Rounds for Time:
500/400m Row (FX: 400/300m) (RX+: 550/450m)
10 Deadlifts (185/125) (FX: 135/95) (RX+: Overhand, 225/155)
20 Burpees Over Bar
80 Double Unders (FX: 60)
*25:00 Cap

Optional Finisher
2 Rounds for Quality
:30-1:00/:30-1:00 Side Plank
10/10 Lateral Box/Plate Step Ups
:30/:30 Single Leg Forward Fold