Classes at CFR7 are officially running for members only this week. If you would like to join as a member, or sign-up for our Foundations course, please visit https://crossfitroute7.com/how-to-join/ and look at our membership options.
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Hang power clean to split jerk, 7×2 (A)
EMOTM 10:
3 power cleans, 80% of weight used in strength
*With the remaining minute, complete as many double unders as possible.
Classes at CFR7 are officially running for members only this week. If you would like to join as a member, or sign-up for our Foundations course, please visit https://crossfitroute7.com/how-to-join/ and look at our membership options.
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Fitness:
Front squats, 5×5 (A)
*Add 5-10 pounds from last week.
Performance:
Front squats, 7×2 (80-85%)
Fitness & performance:
50-30-10:
Wallball shots, 20/14
Box jumps, 24/20
*Every minute on the minute, complete 4 burpees.
We are extremely excited about the official opening of CrossFit Route 7 opening today!! We’ll be doing the same WOD that we did when Ballston CrossFit (our sister gym) opened on Feb 13, 2012!! When BCF opened, the best Fran times were around 5 min, BCF now has several athletes with a sub 3 min Fran time. CFR7 – Bring the heat today…lets see what you’ve got!!
Effective today, membership is required at CFR7. If you have not signed up for membership yet, you can sign up for monthly CrossFit membership here: https://crossfitroute7.com/how-to-join/
INCLEMENT WEATHER POLICY: We will be open in the am regardless of weather conditions. In the case that we close the box, we will post on Facebook and update the WOD page. Our sister box Ballston CrossFit never closes due to inclement weather, so in the case we do shut CFR7, those with a 4×4 will always be welcome to WOD with us at BCF!
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Fitness & performance:
“Fran”
21-15-9
Thrusters, 95/65
Pull-ups
Finisher: EMOTM 12:
2 push presses*
*70-75% of 1RM clean & jerk
Yoga at 10am at Ballston Crossfit (our sister gym) with their new instructor, Julia! BCF is located at 1110 North Glebe Road in Arlington, VA (about a 15min drive from CFR7). Yoga at BCF on Sundays is free for members of BCF and CFR7, and $10 for drop-ins. Perfect rest day!
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No WOD today. Box is closed. Barbell club lifts from 9-1, which costs $15 for a drop-in, or look into memberships on the “How to Join” tab!
HAPPY SUNDAY!
Another day of FREE WODs for everyone – bring your friends (beginners welcome)!! Schedule for Sat:
9:00am – 10:00am. Open gym from 11am-1pm
Directions: CFR7 is located right behind the Audi car dealership off of Route 7. From Route 7, turn onto Tyco Rd and then left into the Tyco Road warehouse park (the front of our building will have construction underway, turn left after the construction fence right before the Animal Hospital). You will pass “Shiraz Market” on your right and we will be located about 200 feet further on the left, 8504-A. We are the first set of garage bays once when the building drops to a shorter height. You will see our entrance door on the left just enter the door under the CrossFit Route 7 banner.
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Beginner: Ring Dip, Handstand Hold
Rx: Muscle-Up Skill Progression
Beginners: Teams of 2 (one partner working at a time):
Rx: Teams of 2: 20 min AMRAP (one partner working at a time):
