Crossfit Route 7

Welcome our newest Foundations graduates!!!!🙌🏼 Please give them a welcome if you see them in our class🙌🏼💪🏼

Thank you all for coming to Coach Addie’s last 9am class as a full time manager at Route 7. Coach Addie has been an incredible coach to the CFR7 community over the last 1.5 years. She will pursue a new career opportunity outside of CrossFit. You can still expect to see Addie slinging barbells around the gym and periodically coaching WODs. Best of luck Addie as you pursue this new career opportunity! 👍🏼🙌🏼 @ CrossFit Route 7

Congratulations to .white.7587 and Steve Marcelino for their first place tie in the February fitness challenge with 2500 push ups!! Way to get swole guys!

CFR7 5 YEAR MEMBER SPOTLIGHT-Brandon Flickinger. - How many days a week do you workout (and typically what time slot)?
A:A typical week is 2-3 weekdays with the Noon Crew and then the Saturday AM WOD. - What is your favorite thing about CFR7?
A:The community and the coaching. I have met and become friends with many people that I otherwise would not have had the benefit of knowing outside of the box. I always get a thrill running into someone from CFR7 at a local restaurant or community event. When this happens and my wife doesn't recognize the person as someone she knows, her "Crossfit friend?' response is pretty standard. - What is your favorite movement/workout? Least favorite?
A:I enjoy dead-lifts. The sn**ch will forever be my nemesis. - What accomplishment are you most proud of (inside or outside the box)?
A:I will keep this on the fitness track and say that inside CFR7 I am proud that last year I completed Murph in under an hour with a 20 lb. vest at age 41. - What is one goal you would like to accomplish in the next year?
A:Increase flexibility and PR all my olympic lifts. - What advice can you provide to people new to the box?
A:My advice to anyone who is new to the box or has not tried Crossfit is to give Crossfit a chance because your perception of Crossfit is probably incorrect.
Thank you for continued support and for being such “great” members of our community. 💪🏼🙌🏼

”Good people bring out the good in people." and we have more than that here in our tight knit community. Our Corn Hole Tournament last night was a huge success. Thank you to everyone for coming and being part of this great night, which was full of fun and laughter. A special shout out to
Teddy for providing delicious BBQ to fuel our athletes during the games. It was great that some Ballston CrossFit gang came to support us. 🙌🏼 Congratulations to the corn hole tournament winning team “When you know, you know.” Gary Samantha. We’d love to hear your ideas for additional community events that athletes from both gyms can attend together!
Enjoy the rest of your weekend!😎

CFR7 5 YEAR MEMBER SPOTLIGHT-Dale Van Wagner.🙌🏼
- How many days a week do you workout (and typically what time slot)?
A:Ideally 4-5 days/week... NOON OR DIE during the week, and try to make at least one Sat/Sun class. - What is your favorite thing about CFR7?
A:Fitness with friends - What is your favorite movement/workout? Least favorite?
A:Favorite Movement: squat clean and rest
Favorite Workout: DT and The Chief
Most Terrible Movement: burpees, running, OHS, burpee box jumps, burpees over the rower, burpees over the barbell
Most Terrible Workout: Kalsu - What accomplishment are you most proud of (inside or outside the box)?
A:The summer after my Freshman year of college at GMU, I was an orientation leader. At the lunch sessions with the parents, the school would serve buffet-style lunch and always had really good grilled chicken breasts. Whenever I was assigned to this session, I would eat at least a few. At the last orientation of the summer, I stood up in front of the group of 50-60 parents and made them all bet how many grilled chicken breasts I could eat in one sitting. “Four!” some people said. “Five!” others guessed. “I think SIX!” a brave parent said. Over the next 20 minutes I went to work. Not one. Not two. Not 3 not 4 not 5. I downed EIGHT chicken breasts. The crowd went wild. Not all hero's wear capes. - What is one goal you would like to accomplish in the next year?
A:Show up 5x per week and no injuries. - What advice can you provide to people new to the box?
A:In 5 years you’ll look exactly like me. Good luck.😂
Also, JUST SHOW UP.

Thank you daddy dale for continued support and for being such “great” members of our community. 💪🏼🙌🏼 😂💀