Welcome to CrossFit Balance: Foggy Bottom

We're home to the most comprehensive CrossFit programs in Washington DC. Awarded with "Best CrossFit Gym" by the Washington City Paper for 2015, we take pride in busting your butt and raising the bar to whole new levels. Come in and try us for FREE.

Our CrossFit Family

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    CrossFit Balance • 1339 Green Court NW • Washington DC 20005

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    CrossFit Glover Park • 2121 Wisconsin Ave NW • Washington DC 20007

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    CrossFit Balance: Foggy Bottom • 2401 M St NW • Washington DC 20037

  • cfb-gtCrossFit Balance Georgetown • 1251 Wisconsin Avenue NW • Washington DC 20007
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    Balance Gym • 1111 14th St NW • Washington DC 20005•

Event Alerts

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Saturday, August 1st, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Coach Mary Scott does a Predator Handshake with Coach Glassman in DC yesterday!

ONLINE SCHEDULER IS WORKING! WHOOT!


Upcoming Events!

ADVENTURE PARK!
Trip here. AUGUST 15th!
We will arrange carpools as the date approaches.

—-

WEEKLY SCHEDULE!

  • Saturday –conditioning

—–

Warm-up - jump rope
Mobility - bar hang, hamstring band stretch


Strength

KB clean and split jerk work

alternate with

Rope climb work

Conditioning
0:40 work/0:20 rest, 3x through
Axle thrusters
Rope climb
Reverse crunch to standing
Reverse wall balls
Bear Crawl sled pull/Reverse sled pull

Cash out for August!
L-sits! One minute!


Post your love of L-sits to comments!

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Friday, July 31st, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

A HUGE Thanks to all my athletes for the big birthday surprise last Friday!

I have been wearing that shirt non-stop since then. It smells like awesome.

ONLINE SCHEDULER IS WORKING! WHOOT!


Upcoming Events!

ADVENTURE PARK!
Trip here. AUGUST 15th!
We will arrange carpools as the date approaches.

—-

WEEKLY SCHEDULE!

  • Friday – cleans
  • Saturday –conditioning

—–

Warm-up - lax/roll, TGU
Mobility - squat + rack stretching


Strength

Cleans – (x 2-3) – 6-7/10 effort – LIGHT
Lvl 1 – power position
Lvl 2 – above knees
Lvl 3 – ground **
**If you’ve been cleaning regularly for more than 3 months, work Lvl 3.

alternate with

Handstand work!
Chest or back to wall. Holds + balances

Conditioning
0:30 work, 0:15 rest, 3x through
Athletic burpee broad jumps (each BBJ = one rep)
KB swings – AHAP
L-sit holds (a preview of the cash-out to come!)
Rope rows
**score = all reps except L-sit holds


Post your clean weights and total met-con reps to comments!

Tripphoto

Thursday, July 30th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

We wish Trip the best in his Air Force training! (yesterday was his last day of coaching!)

And Carmelo the best in his Army training! (this morning is his last day of coaching!)
We are doing the CrossFit workout “Lynne”, because those are the movements he requested.

ONLINE SCHEDULER IS WORKING! WHOOT!


Upcoming Events!

ADVENTURE PARK!
Trip here. AUGUST 15th!
We will arrange carpools as the date approaches.

—-

WEEKLY SCHEDULE!

  • Thursday – snatch
  • Friday – cleans
  • Saturday –conditioning

—–

Warm-up - calisthenics
Mobility - pigeon stretch, chest/shoulder stretch


Strength

Snatch – (x 2-3) – 6-7/10 effort – LIGHT
Lvl 1 – power position
Lvl 2 – above knees
Lvl 3 – ground **
**If you’ve been snatching regularly for more than 3 months, work Lvl 3.

Lynne
Five rounds for max reps of:
Body weight bench press (If not BW then weight you can do for 5+ reps on the first round)
Pull-ups (scale: banded pull-ups, heavy: rope pull-ups!)
**no time limit, go through at a steady pace.


Assistance (2 x 12)
Curls (BB or DB) (also Carmelo requested)
or
Band pull aparts

Cash Out (last week for the handstand! New cash out challenge in August!)
1 min handstand hold


Post your snatch weights and total met-con reps to comments!

tripninja

Wednesday, July 29th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

We wish Trip the best in his Air Force training, and Carmelo the best in his Army training!

Trip’s last class is tonight at 6, 7, and 8pm! Carmelo’s last class is Thursday morning at 6:15 and 7:15am!

(get the shirt here)

ONLINE SCHEDULER IS CURRENTLY ON THE FRITZ. THANK YOU FOR YOUR PATIENCE


Upcoming Events!

ADVENTURE PARK!
Trip here. AUGUST 15th!
We will arrange carpools as the date approaches.

—-

WEEKLY SCHEDULE!

  • Wednesday – PR deadlift, Trip’s Trip workout!
  • Thursday – snatch
  • Friday – cleans
  • Saturday –conditioning

—–

Warm-up - coach’s choice
Mobility - hip stretch, partner overhead stretch


Strength

Deadlift – (x 1-3) – 8-10/10 effort

alternate with

Handstand push-up work – (x 3-5 reps)
Feet on a box? Use parallettes.
Feet on the wall? Try with and without parallettes.


Conditioning
“Trip’s Trip”
For Time, 15 min cap
21-15-9 reps
Ground to Over head (plate) 45/35
Box jumps 24/20
Toes to bar/ knees to elbows
*** every minute on the minute you have to perform 3 burpees ***

Cash Out (last week for the handstand! New cash out challenge in August!)
1 min handstand hold


Post your deadlift weights and met-con time to comments!

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Tuesday, July 28th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

BAHHH Coach Carmelo is leaving too! This will be his LAST WEEK too before heading off for Army Training.

Wish him well this Thursday morning, or whenever you see him around the gym!

And as previously mentioned – Trip is being called of to the Air Force once again! This will be his LAST WEEK here at CrossFit Foggy Bottom! We will run “Trip’s Trip” workout on Wednesday.

Thanks to all who came out two Saturdays ago! Rick, the organizer of the bubble soccer, has asked that a donation be made in lieu of payment to the Wounded Warrior Project of $20-$25 per person. You can also reach out to him at BallBustersBubbleSoccer@gmail.com if you’d like to schedule a game! (Don’t worry, we’ll do another one when the weather cools down).

And if you grabbed a T-shirt from the Harvell Workout, you can donate your $30 at the link here – (http://harvellfund.com/)

Thanks to all!

ONLINE CLASS SCHEDULER . . . is currently having troubles. Thank you for your patience


Upcoming Events!

ADVENTURE PARK!
Trip here. AUGUST 15th!

—-

WEEKLY SCHEDULE!

  • Tuesday – PR pressing (bench AND overhead)
  • Wednesday – PR deadlift, Trip’s Trip workout!
  • Thursday – snatch
  • Friday – cleans
  • Saturday –conditioning

—–

Warm-up - rolling, partner med-ball throws
Mobility - couch stretch, overhead band stretch


Strength

Bench press – (x 1-3) – 8-10/10 effort

Shoulder to overhead (press/push press/split jerk) – (x 1-3) – 8-10/10 effort

alternate with

One leg squat work – (x 3-5 reps)


Conditioning
0:30/0:20, 2x through
Court sprints (one length = one rep)
Hand release burpees
Pull-ups (scale:jumping pull-ups)
Russian twists (45lb/25lb) (left+right = one rep)

Cash Out (last week for the handstand! New cash out challenge in August!)
1 min handstand hold


Post your pressing weights and total met-con reps to comments!

MeganTrip

Monday, July 27th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Megan is coming aboard! Trip is leaving!

So much change! Coach Megan Davey (who coaches at our Thomas Circle and Georgetown locations) is coming aboard here at Foggy Bottom to coach! Her bio is below.

Trip is being called of to the Air Force once again! This will be his LAST WEEK here at CrossFit Foggy Bottom! We will run “Trip’s Trip” workout on Wednesday.

Megan’s Bio -

Megan comes to us with a diverse athletic background.  As a child, Megan competed in dance from the age of 4-14.  As a freshman in high school, Megan joined the Varsity Cheerleading squad and signed up for a weight lifting class where she quickly found her calling in life.  “I bet you can’t lift that weight” was something you didn’t want to say to her.  If you did, she would prove you wrong!  Over the course of 2 years, Megan set and broke multiple records within the International Powerlifting Association (IPA) run by the owners of York Barbell.  To date, Megan holds 3 records (Bench Press, Back Squat, & Total) in the Teen 16-17 year old, 123 Lbs. weight class with the lifts of; 140 lbs. bench press, 250 lbs. deadlift, and 250 lbs. back squat (640 lbs. total).   After high school, Megan opted to lift girls instead of weights by becoming a member of the University of Maryland All-Girl Cheerleading Squad from 2000-2004.  Megan first began CrossFit in the summer of 2011 and knew that she had found her next goal – to coach CrossFit.  Seeing as she was basically a CrossFit Kid before CrossFit was even CrossFit, Megan now wants to focus on coaching in our Balance CrossFit Kids & Steve’s Club programs.

  • CrossFit Level I
  • CrossFit kids
  • CrossFit Defense
  • CrossFit Strongman
  • USA Weightlifting (level 1 sports performance)
  • CrossFit Football

Thanks to all who came out two Saturdays ago! Rick, the organizer of the bubble soccer, has asked that a donation be made in lieu of payment to the Wounded Warrior Project of $20-$25 per person. You can also reach out to him at BallBustersBubbleSoccer@gmail.com if you’d like to schedule a game! (Don’t worry, we’ll do another one when the weather cools down).

And if you grabbed a T-shirt from the Harvell Workout, you can donate your $30 at the link here – (http://harvellfund.com/)

Thanks to all!

ONLINE CLASS SCHEDULER . . . is currently having troubles. Thank you for your patience


Upcoming Events!

ADVENTURE PARK!
Trip here. AUGUST 15th!

—-

WEEKLY SCHEDULE!

  • Monday – PR squats
  • Tuesday – PR pressing (bench AND overhead)
  • Wednesday – PR deadlift, Trip’s Trip workout!
  • Thursday – snatch
  • Friday – cleans
  • Saturday –conditioning

—–

Warm-up - court drills
Mobility squat mobility, shoulder stretching


Strength

Front, Back, and/or Overhead squats – (x 1-3) – 8-10/10 effort
You will probably have time to max on 1 or 2 variations.

alternate with

Chin-ups – (x 3 reps)
- banded, free, false-grip, grip-intensive, or weighted


Conditioning – compare to June 17th!
7 min ascending ladder ( 1 rep for everything, then 2 reps, then 3, etc)
lateral jump (over wood floor)
DB/KB swing – (24-32KG, 16-24KG)
Ab mat sit-up

Cash Out (last week for the handstand! New cash out challenge in August!)
1 min handstand hold


Post your squat weights and total met-con reps to comments!

BirthdayBoy

Saturday, July 25th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Just another day at Foggy Bottom.
If I hadn’t said it enough, you guys are all awesome and I am lucky to coach/know you all.


This is Coach Nicky’s last week at Balance Gym!! He’s headed back to Connecticut to grow his mind and earn a masters in nutrition. We will certainly miss his eye for movement, fun warm-ups, colorful hair, and oodles more.

Join us for a going away celebration
Saturday, July 25 from 1:30-4:00
BBQ at CrossFit Balance Georgetown
We’ll have the grill hot, feel free to bring stuff to throw on it! Tie-dye outfits are greatly encouraged!

Thanks to all who came out last Saturday! Rick, the organizer of the bubble soccer, has asked that a donation be made in lieu of payment to the Wounded Warrior Project of $20-$25 per person. You can also reach out to him at BallBustersBubbleSoccer@gmail.com if you’d like to schedule a game! (Don’t worry, we’ll do another one when the weather cools down).

And if you grabbed a T-shirt from last Saturday’s Harvell Workout, you can donate your $30 at the link here – (http://harvellfund.com/)

Thanks to all!

ONLINE CLASS SCHEDULER . . . is currently having troubles. Thank you for your patience.


Upcoming Events!

ADVENTURE PARK! 
Trip here. Let’s go AUGUST 15TH

—-

WEEKLY SCHEDULE!

  • Saturday –conditioning
  • PRing squats, pressing, and deads next week!

—–

Warm-up - bringing bars outside, running drills

Outside! Several rounds

10 axle thrusters (110/90/70) immediately followed by
~200M Sprint
Full rest

—then

10 axle power cleans (ground to shoulders)
~200M Sprint
10 burpees
Full rest

Back inside
Misc. Gymnastics (handstands, ring inversions, toes to bar stuff)

Cash Out
1 min handstand hold


Post your fastest sprint times to comments!