Join us Saturday, March 11 at 9 am with Potomac River Running for CrossFit for Runners WOD. 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! Participants who wish to enroll in the Foundations Course will receive $25 off if they register on the same day of the workshop!

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

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Push Jerk
Find 2 RM

4 Rounds
200 m Run
15 Push Press* 115/80 Fx: 95/65
10 Front Squats* 115/80 Fx: 95/65
5 Ring Muscle Ups, Fx: 10 C2B Pull ups

*after you clean the bar for the first push press, you must go unbroken through the front squats. Each time you put the bar back on the ground, you have earned a 5 burpee reward!

If shoulders are smoked, sub Russian KBS for Push Press

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

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Join us Saturday, March 11 at 9 am with Potomac River Running for CrossFit for Runners WOD. 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! Participants who wish to enroll in the Foundations Course will receive $25 off if they register on the same day of the workshop!

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

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Our friends at Mighty Meals will be back this week with more samples and info about their services.
-Monday, March 6 at 6:00 pm
-Tuesday, March 7 at 6:45 am.
You have got to try the lasagna!

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Hang Power Clean:
5 x 2 (ME)
*UNBROKEN

For time:
15-12-9 (Fx: 12-9-6 rep scheme)
Power clean 115/80 Fx: 95/65
HSPU

Rest 3:00 and repeat
RX+: 135/95

Our friends at Mighty Meals will be back this week with more samples and info about their services.
-Monday, March 6 at 6:00 pm
-Tuesday, March 7 at 6:45 am.
You have got to try the lasagna!

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Deadlift:
EMOM 14
ODD: 5 Deadlifts @ 75-80%
Even: 5 Tall Box Jumps

AMRAP 10:
3-6-9-12, etc
C2B Pull ups, Fx: Pull ups
Thrusters 95/65 Fx: 75/55
Box Jumps 24/20

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Push Press
5 x 3 (ME)

9-15-21
Hang Power Cleans 135/95, Fx: 115/80
Hand Release Push ups

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:

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EMOM 10:
Mins 1-5: 4 Power Snatches
Mins 6-10: 4 Overhead Squats

(Athletes choose Challenging Weight)

AMRAP 8:
8 Thrusters RX:95/65 FX: 75/55
40 Double Unders
8 Hang Power Snatches RX:95/65 FX: 75/55
40 Double Unders