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These are some Frequently Asked Questions about the Cut Seven and our unique fitness experience. Still have questions? Reach out to us at info@cutseven.com.

COVID-19 Safety Meaures

How do you enforce social distancing?

We decreased class sizes to ensure adequate space in our open-air studio and at field workouts. We implement stations so you remain six feet away from your teammates and coaches throughout the warm-up, workout, finisher, and cool down. Lastly, coaches are not permitted hands-on adjustments at this time.

We ask our athletes to do their part in regards to social distancing, maintaining six feet of space between themselves and other athletes/staff at all times.

What are your precautions regarding shared equipment?

We minimize equipment sharing as much as possible, and sanitize equipment between each use. If you own a Cut Pack (mini bands, sliders, and monster bands) please bring it to class to limit equipment sharing. If you do not own a Cut Pack, we will provide one. All shared equipment is sanitized after class.

If needed, we will provide single-use gloves and hand sanitizer to use during your workout.

Do you require masks while working out?

We require athletes to wear PPE (masks) anytime you’re not working out outdoors, including before class, during demos, between each station, and after class. All staff (coaches and captains) are required to wear masks when interacting with athletes.

Do you require athletes and staff to quarantine?

Per DC guidelines, we ask all athletes and staff to NOT attend any Cut Seven classes for 14 days following a visit to a high-risk state, or until they receive a negative COVID test (to be taken 2-5 days following exposure). A list of high-risk states can be found here and is updated every two weeks.

If you are looking for at-home work-out options during this 14-day quarantine, try CutSevenPlay.com.

The Workout

I’m just getting back into shape. What can I expect?

Expect a combination of strength and cardio movements broken out into four circuit stations. Our approach to strength and conditioning is unlike anything you’re used to—you will never step foot on a cardio machine or lift a barbell. Instead, we use sleds, battle ropes, dumbbells, and other equipment you won’t find anywhere else in DC.

Is there running and jumping involved in the workout?

Yes. We are a sports conditioning gym and those are two fundamental movements in our workout. But know this: We offer modifications for all exercises and there are five inches of aerated rubber padding underneath our turf floor, protecting your knees from impact.

Why does everyone keep talking about Heart Day?

Heart Day is known for being our most rigorous (read: mostly cardio) class. Our version of cardio includes burpees, plyometrics, and yes—a few sprints. Since we work to keep your heart rate up throughout the whole class, this workout moves FAST. For this reason, we don’t recommend it for your first class.

What’s your class format?

Each class consists of a dynamic warm-up, a circuit-style workout, and a finisher affectionately called Seven Minutes in Heaven. You can expect three to five stations within each circuit, with each station completed twice.

Can I get a sneak-peak of the workout prior to class?

And ruin all the fun? Everything we do in this gym, we do as a team—that includes learning the workout.

Understanding The Schedule

is the schedule the same every week?

We change our schedule week over week and month over month, allowing you to get the most variance in your training (i.e. better results!).


We focus on seven muscle groups throughout the week, your heart is one of them. If you see “Heart” on the schedule, expect there to be a cardio component. Heart Day (always on Saturday) is our predominantly conditioning class while Strength / Heart (e.g., Back / Heart) will be less cardio-intensive.


On any given day, the muscle group written first is the prominent focus for that workout. For example, a class written as “Back / Legs” will have back exercises as a primary focus, while a “Legs / Back” class will focus more heavily on legs.

Outdoor Workouts

Where are the outdoor classes?

Outdoor classes are held at our open-air studio (1401 Swann St. NW) and on the Union Market Rooftop (please check the schedule for the field address). Please arrive at least five minutes before class to get settled in. All workouts are limited to ensure a safe social distancing.

Outdoor classes can be purchased on the packages page, and reserved through the Cut Seven app or through the reservations page.

are outdoor classes all cardio?

No. Outdoor classes follow the muscle focus schedule (reminder: cardio is noted as “Heart” on the schedule). All Cut Seven classes begin with a dynamic warm-up with a cardio component, including jogging, high knees, and burpees. 

do i need to wear PPe during class?

We require athletes to wear PPE (masks) anytime you’re not working out outdoors, including before class, during demos, between each station, and after class. All staff (coaches and captains) are required to wear masks when interacting with athletes. At the 14th St Location, masks must be worn inside the garage space. We ask all athletes to remain six feet apart throughout the entirety of class.

You may bring a yoga mat, towel, or workout gloves if that would make your experience more comfortable, but they are not required. Fill your water bottle and use your restroom at home since they may not be open at the field.


Outdoor classes are held rain or shine. You are responsible for checking the weather forecast to determine whether you wish to attend class. (Note: The open-air studio provides some coverage from weather conditions.)

Cut Seven only cancels class for severe weather, such as lightning. You will be emailed 45 minutes prior to the start time and your class will be credited back to your account that day.

Reserving a Class

Do I have to reserve a class in advance?

We allow walk-ins, but your spot is not guaranteed. Check online before heading over to ensure the class isn’t sold out. If you arrive to a sold-out class and another teammate doesn’t show up by the start of class, you’re in.

How many classes can I reserve in one day?

One. And if you put everything you have into that one class, it’s all you’ll need. By doing two-a-days, you are breaking down the muscles you just worked your ass off to build up—kinda counter-productive, don’t you think?

WHat’s the easiest way to book classes?

 iPhone and Android users can download it in the App Store or Google Play by searching Cut Seven. 

You can also view our schedule on our Reservations page. We change our schedule week over week and month over month, allowing you to get the most variance in your training (i.e. better results!).

Canceling a Class

Do you have a cancellation policy?

You must cancel by 5:30 PM the previous day. If you cancel after 5:30 PM, your credit is forfeited. If you are a membership holder, you will be charged a $20 no-show/late cancel fee.


if I’m on the waitlist. How do I know if I made it in?

If a spot opens up by 5:30 PM the day before the class, you’ll receive an automated email message. You can also check the website, or the app, to see if you’ve gotten off the waitlist.

After 5:30 PM, the system is no longer automated and standby athletes are first-come, first-serve.

Virtual Workouts and Memberships

Do you offer virtual workouts?

Yes. In 2020, we launched Cut On-Demand (Cut Seven Play), which offers virtual workouts done from the comfort of your living room. Please view CutSevenPlay.com for more information.

What is cut on-demand (Cut Seven Play)?

Cut Seven Play (On-Demand) includes a full library of bodyweight and resistance workouts. You’ll find full length (50 minute) instructional videos, 5-30 minute “stack” videos, coach tips, and mobility work.

Access to Cut Seven Play can be purchased through the website, and includes a seven-day free trial. Full access costs $24.99/month or $249.00/year.

If you are a healthcare employee, lost your job, or were negatively impacted by COVID-19, please email info@cutseven.com for a free Cut Seven Play membership.

What is the cut pack and where can i purchase it?

The Cut Pack includes at-home training equipment containing five resistance bands (offering up to 150 pounds of weight), mini bands, sliders, and a door anchor. This equipment is used during outdoor our virtual classes.

You can purchase the Cut Pack by emailing info@cutseven.com and arrange for a contactless pick-up or delivery. We can also send links of where you can purchase the equipment on your own. 

Do i need to purchase the at-home equipment (Cut pack) to take class?

No. Most Cut On-Demand classes do not require the Cut Pack and those that utilize equipment are clearly labeled in class titles. If you don’t have a Cut Pack, you can use household items for added resistance like backpacks, a chair, stacks of books, or resistance bands, and other equipment.

Do you host free online workouts?

Yes! We offer free, pre-recorded classes. Visit CutSevenPlay.com for the recordings.