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Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

29
Mar

Thursday, March 30, 2017

March 29, 2017
No 7:30 pm WOD tonight
========================
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.
================================
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.
===============================================
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
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:

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

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.
===============================================
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.
===============================================
“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
1 … 589 590 591 592 593 … 753

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