Call Us: (571) 318-9427
| Weekly Overview | Events/Classes | |
| Monday | Hang Power Snatches | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Front Squat | |
| Wednesday | Toes-to-Bar | |
| Thursday | Romanian Deadlift | |
| Friday | Mary | Free 7-Fit Class at 5:30PM! Click Here To Register now |
| Saturday | Hang Squat Cleans | Free 7-Fit Class at 10:00AM! Click Here To Register now |
| Sunday | Strict Press |
Strength
E2MOM 16
3 Hang Power Snatches
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%
6: 75 – 80%+
Conditioning
AMRAP 8
10 – 15 – 20 – 25…
Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
40 – 60 – 80 – 100…
Double Unders
Strength
E2MOM 12
Rx+:
5 Kipping Ring Muscle Ups
Final set: Max Unbroken Reps
Rx:
1 – 3 Kipping Ring Muscle Ups
Final set: Max Unbroken Reps
Fx:
1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)
1 – 3 Strict Ring Dips
Final set: Max Unbroken Reps of both movements
Record total number of reps completed.
Conditioning
AMRAP 12
20 Back Rack Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)
25ft Handstand Walk (Fx: 50ft Bear Crawl) (Rx+: 50ft)
Strength
20:00 to Establish:
1RM Deadlift
Or…
5 Rounds
5 Deadlifts @70 – 80%
Conditioning
21 – 15 – 9
Power Cleans (135/95) (Fx: 95/65) (Rx+: 155/105)
Chest to Bar Pull Ups (Fx : Pull Ups)
Time Cap 11:00
3 Rounds
250/200m Row
100 Double Unders (Fx: 75)
250/200m Row
50 Wall Balls (20/14)
250/200m Row
25 Push Jerks (95/65) (Fx: 75/55)
250/200m Row
25 Sit Ups
Strength
E2MOM 16
3 Hang Power Cleans
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%
6: 75 – 80%+
Conditioning
3 Rounds:
10 Toes to Bar
10 Push Ups
10 Front Squats (115/80) (Fx: 95/65) (Rx+: 135/95)
Then…
2 Rounds
15 Toes to Bar
15 Push Ups
15 Front Squats ((115/80) (Fx: 95/65) (Rx+: 135/95)
Then…
1 Round
30 Toes to Bar
30 Push Ups
30 Front Squats (115/80) (Fx: 95/65) (Rx+: 135/95)
Time Cap 14:00
Strength
Rx+:
4 Rounds
12 Tempo Kipping Handstand Push Ups (30×1)
12 Supinated Grip Ring Rows
Rx:
4 Rounds
12 Kipping Handstand Push Ups
12 Supinated Grip Ring Rows
Fx:
4 Rounds
12 Pike Handstand Push Ups
12 Supinated Grip Ring Rows
Time Cap 12:00
Conditioning
3 Rounds
20 Box Jumps (24/20)
10 Burpee Box Jump Overs (24/20)
5 Ring Muscle Ups (Fx: Chest to Bar Pull Ups + Hand Release Push Ups)
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | HSPU/Ring Rows | |
| Wednesday | Hang Power Cleans | |
| Thursday | Rowing | |
| Friday | Gym Closed for New Year’s Day | |
| Saturday | Deadlift | Free 7-Fit Class at 10:00AM! Click Here To Register now |
| Sunday | Ring Muscle Ups |
Strength
20:00 to Establish:
1RM Back Squat
Or…
5 Rounds
5 Back Squats @70 – 80%
Conditioning
AMRAP 7
7 Hang Power Snatch
7 Overhead Squat
(115/80) (Fx: 75/55) (Rx+: 135/95)
CrossFit Route 7
8504-B Tyco Rd.
Vienna VA 22182
(571) 318-9427 | [email protected]
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