Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE

30 Minute Mobility – 5:00PM JOIN HERE

Core Blast – 6:00PM JOIN HERE

Strength:
5 Rounds
:30 AMRAP Biceps Curls
:15 Hold at 90°
:45 Rest
:30 AMRAP Triceps Extensions
:15 Hold at 90°
:45 Rest

Conditioning:
4 Rounds
20 Jump Switch Lunges
20 Walking Lunges
5 Walking Inch Worms (No Push Up)

Virtual Workouts!!!

Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE

Strength:
E2MOM 16
1: :45 High Plank
2: :30 Handstand Hold (Fx: Pike Hold)

Conditioning:
5 Rounds
10 Burpees
10 Push Ups
10 Each Arm Dumbbell/Kettlebell Thrusters

You can find all of the past workout recordings HERE!!

Strength:
E2MOM 16
1: 10 Alternating Cossack Squats (Weighted if possible)
2: 10 Nordic Hamstring Curls (Fx: Towel Hamstring Curl)

Conditioning:
20 – 15 – 10 – 15 – 20
Kettlebell/Dumbell Hang Clean and Jerk
50 Double Unders After Each Round

Virtual Classes!

Yoga– 10:00AM JOIN HERE

Conditioning:
For time
1 Mile Run
-Then-
10 Rounds
8 Reverse Burpees
50ft Walking Lunge
-Then-
1 Mile Run

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

Strength:
2 rounds for Quality
10 Each Arm Alternating Turkish Get-Ups
10 Each Arm Biceps Curls
20 Triceps Extensions

For biceps curls, complete all rep on one arm before switching to the other side.

Conditioning:
AMRAP 10
1,2,3,4,5..

Strict Hand Stand Push-Ups (Fx: Pike Push-Ups)
Push Ups
Broad Jumps

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

Nutrition Seminar – 5:00PM JOIN HERE

Strength:
EMOM 20
1.)Single arm Overhead Walk (L)
2.)Single Arm Overhead Walk (R)
3.)Rest
4.)Single Arm Farmers Walk (L)
5.)Single Arm Farmers Walk (R)


Conditioning:
40-35-30-25-20-15-10-5
Dumbbell/Kettlebell Snatch
Hollow Rocks

Good evening, 

I hope you are making the best of this challenging time. I wanted to touch base with you all to provide an update (be sure to follow our Facebook group page for more regular updates).

On May 4th, Governor Northam indicated that Virginia would reopen on May 15th with restrictions on how we would be able to operate. Then on May 8th, based off feedback and concerns from the Boards of Supervisors of the counties in Northern Virginia, Governor Northam announced a change in his previous guidance stating that fitness facilities would be able to hold outdoor activities under restrictions of 10 person classes, social distancing, and cleaning procedures. He also stated that local officials may decide whether to remain closed based on their assessment of COVID-19 operations.

We began putting together a plan for holding outside classes as an additional offering to what we are currently offering to our community.  Over the weekend, we have been working with the landlord to receive approval to block off the alley outside the garage door so we can utilize the parking lot/alley for outdoor fitness classes.

Today, May 12th, Governor Northam signed Executive Order No. 62 which directed that, while the state is able to reopen, the Northern Virginia Phase 1 reopening is pushed back until May 29th. We were extremely disappointed to receive this news. 

What can you do about it?

If you believe that gyms in Northern Virginia should be reopened, you can sign the petition I created Monday evening to encourage local and state politicians to reopen small class gyms in Northern VA. Through our outreach efforts, we already have over 1,500 signatures in 24 hours! We are hoping efforts like this will help encourage our politicians to open our small businesses…before we see more have to close their doors due to the economic hardship of being shut down.

What does this mean?

For now, this means that we are continuing as we have been since we closed. We’ll continue to offer our at home programming, multiple types of Zoom classes throughout the week, and you can obviously continue to use the equipment you’ve borrowed until we have a need for it again! 

A few reminders:

• If you are having financial issues and need to cancel your membership, please email us at [email protected]. 
• If you are borrowing any of our equipment and need to cancel or place your account on hold, please make arrangements to return these items so we can loan them to someone else (many members were not able to get equipment).

A personal note:

I am deeply thankful for all of you who have maintained your memberships through this time. I’m thankful for your patience. I’m thankful for your loyalty. I truly cannot wait to see everyone’s faces when we reopen. To say that this has been difficult on our team (as I’m sure it has been on all of you), is a gross understatement. Thank you everyone who remains a part of this wonderful community.

See you soon enough!

Tucker and your great team of coaches!

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

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga– 5:30PM JOIN HERE

Strength:
E2MOM 16
1: 20 Reverse Goblet Lunges
2: 1:00 Goblet Squat Hold

Conditioning:
AMRAP 12
10 Burpees over Dumbbell
10 Single arm Deadlifts
10 Dumbbell/Kettlebell Front Squats

Alt. Arms After Each Completed Round.

We are disappointed to announce that Governor Northam has withdrawn his plan for the entire state to reopen this Friday, May 15th. At the urging of local politicians, he has extended the small business closure in Northern Virginia through May 28th. Therefore, we are forced to remain closed for a few more weeks.

If you feel that it is safe for fitness centers in Northern Virginia to reopen, we encourage you to state your opinion by signing this petition which is being sent to local and state politicians:
https://www.change.org/ReopenNoVaFitnessCenters

Stay strong!

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

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE

30 Minute Mobility – 5:00PM JOIN HERE

Core Blast – 6:00PM JOIN HERE

Core Strength:
5 Rounds
:30 Side Plank (Left)
:30 V-ups
:30 Side Plank (Right)
:30 Hollow Hold
Rest 2 Minutes

Conditioning:
E3MOM 15
200m Run
20 Alt. Dumbbell/Kettlebell Hang Clean and Jerks
Max Effort Sit-ups

Survey Results

Hello CrossFit Route 7 Community!!!

Thank you to 36 people who took the time to complete our 2020 member survey! We appreciate all of the feedback that you gave us as it helps us to continue to improve our operations and your experience at the gym.

We are extremely proud to have gotten very positive responses about our coaching team and also some great constructive feedback on how we can get even better. We believe that our coaches are the best of the best and they are dedicated to growing as coaches so that they can provide you with the best possible CrossFit experience.

We are also very proud of our strong community. On a daily basis we see you all supporting and encouraging each other through tough workouts and building great relationships before/after classes and outside of the gym. One of our favorite quotes from this year’s survey was, “I have made such great friends at CFR7!”

After reading through all of your feedback and analyzing the needs for CFR7, we will be making some changes and improvements to the gym (some of these have already been completed).

Parking Issues 

We certainly understand this frustration regarding finding a parking space when arriving at the gym. As some of you know, we did not initially have parking issues at the gym. But as Tesla has expanded their operation, they have drastically impacted the number of available parking spaces around the gym.

Brandon and Tucker have been working with the landlord and property manager to provide specific parking spaces for our members. With the recent shutdown we have been able to mark off the entire side of the building (for angled parking) plus 5 spaces in the back. These parking spaces are marked “CrossFit” and dedicated to our members. For our angled parking, we have about half of the back side of the building (considerably more than previously) and if people park properly, we expect this parking scenario to provide us with 40+ parking spaces which will meet the needs of our community.

Community Events!

There were a good number of comments asking for more community events outside of the gym. At the end of this coronavirus quarantine and social distancing, we will definitely be making an effort to organize more events for the community. Be sure to be check the events calendars (on whiteboards and on the website). We would also really love to see some of CFR7’s most social butterflies help us out with creating opportunities for people to get together! Please feel free to utilize the Seven Up members Facebook page for organizing your own CFR7 outings (happy hours, hikes, bike rides, etc.). If you would like some extra help with setting up an event or you just have a fun idea, email [email protected] and our team can give you some assistance with spreading the word.

Facilities Improvements!

• Repainted the gym during the lockdown
• Repainted bench and storage for Dumbbells/Kettlebells  
• We have met with our janitorial staff to review the cleanliness of the facility. We have new protocols in place to ensure greater attention and more frequent facility and equipment cleaning.
• More regular maintenance under heavier equipment where dust seems to collect.
• Added a new Calendar on the back white board to help outreach of future community events 
• Removal of extra equipment behind the GHD machine. 
• We have purchased a new iPad with a better camera to improve our social media and whiteboard posts. If a coach posts a blurry photo, you are welcome to continue to call them out for their poor photo taking skills! 😉
• Improved bathroom organization and cleanliness

Programming Changes!

We have seen a lot of amazing progress with our athletes in the past year and we are very excited in the direction that our programming has taken. As always, with questions and comments regarding programming, shoot Coach Brandon an email ([email protected]) and he would be happy to help you out. Note: these programming changes will be seen more fully once we have gone through our “Comeback Programming” after reopening the gyms.

• Increased frequency of benchmark workouts
• More gymnastics technique work
  • There will be an increase in this later in the year’s programming. You will see shifts in focus for our programming every few months.
  • More Long, “Cardio” workouts
  • Continuation of our progressive and periodized strength programming. If anyone wants to learn more about the specifics of this, reach out to Coach Brock at BCF ([email protected])

Adding Virtual Core Blast

BCF coach Shauna has been instructing Core Blast on our virtual classes and people have been loving it! At this time, our plan after the gyms reopen is to keep one virtual Core Blast a week for you to join! You will be able to login to this virtual class via Zen Planner in the future. In addition, we will likely have 15+ Core Blast classes recorded and available on demand via our website by the end of this shutdown (https://crossfitroute7.com/at-home-workout-recordings/)

If you have any other questions or comments, don’t hesitate to reach out. Thanks again!!!

Also, if you love CFR7 and haven’t already shared your experience on Yelp/Google with a 5 star review, we would really appreciate it!!! Those reviews go a long way in helping new members decide to check out our awesome gym.

Virtual Workouts!!!

Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE

Strength:
EMOM 10
25ft Handstand walk (Fx: 50ft Bear Crawl)

Conditioning:
4 Rounds
Work :40/Rest :20

1: Jump Switch Lunges
2: Kettlebell/Dumbbell Swings
3: Single Arm Floor Press
4: Air Squats
5: Rest 1:00