Welcome to CrossFit Balance: Foggy Bottom

We're home to the most comprehensive CrossFit programs in Washington DC. Awarded with "Best CrossFit Box" by the Washington Post Express for 2013, 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

  • cfb-tc

    CrossFit Balance • 1339 Green Court NW • Washington DC 20005

  • cfb-gp

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

  • cfb-fb

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

  • circle-b-clear

    Balance Gym • 1111 14th St NW • Washington DC 20005

Event Alerts

ThanksgivingCrew

Friday, November 28th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

The athletes are thankful . . . for finishing up the workout yesterday!


EVENTS!

  • DECEMBER SQUAT CHALLENGE!
    Every day for the month of December, we challenge you to amass 5 minutes total in a bodyweight squat. This can be done over several sets, but one should eventually look to do it in one set. Form is prized over depth right now.
    If you complete a day, then you can check off your name on the chart that will be in the CrossFit area.
    Want to be in the running for prizes? Send clear photos of your squat from the front and from the side to James@balancegym.com on December 1st (or close to that).
    Commit 5 minutes a day! Improve your mobility!

 

  • “TOYS FOR TOTS” CHRISTMAS THROWDOWN! - SATURDAY, DECEMBER 6th! https://www.facebook.com/events/405329282966625/?ref=22-
  • KETTLEBELL SPORT WORKSHOP! – SATURDAY, DECEMBER 6th!- Kettlebell sport is essentially endurance Olympic lifting with kettlebells.
    We will have Chris Doenlen come and teach us technique from 1:30pm-3pm this day.
    Chris recently qualified for the US National Team to compete in the Kettlebell Sport World Championships!
    Cost will be $20 – to be paid in cash in person, or paypaled to Chris at - cdoenlen@gmail.com – If you Paypal, please inform me at james@balancegym.com to, so I can compile a roster.
    Here is a video of Chris in action (far left guy) - http://youtu.be/CQ2ilKf63lU

Warm-up – add-on, with a medicine ball!

Mobility – squat mobility, shoulder/rack mobility

Drills – difference in start position for clean and deadlift

Strength! Cleans and Deadlifts!

Cleans first! - (x1-3 reps) – 8-10/10 effort
Lvl 1 – clean from power position
Lvl 2 – clean from floor

increasing weight in the clean should warm you up for…

Deadlifts second! – (x1-3 reps) – 8-10/10 effort
- reposition your feet, hands, and hips!

Rope climb primer

Conditioning
3x through, 0:45 on/0:15 rest
Sideways med-ball throw (stand on wood, throw to wall)
Rope climb
Sideways court shuffle (1 length = 1 rep)

** count reps for med-ball and shuffle only

Post clean/deadlift PR’s and met-con reps to comments!

Handturkey

Thursday, November 27th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Happy Thanksgiving Everyone!
We will be running one class today at 10am. The regular gym is open from 8am to 2pm.

We will be cleaning and deadlifting Friday, then running through a similar workout on Saturday.


Warm-up – rower, sled pushes

Mobility – hip mobility, chest/shoulder mobility


A CrossFit Thanksgiving!

0:30 on/0:30 rest, 3x through

Rowing (for calories)
(Getting to/getting away from family)

Sled push (1 court length = 1 rep)
(Thanksgiving food grocery shopping)

Toes to bar
(Hanging out at the bar Thanksgiving eve)

Box jumps (24″/20″)
(Getting crazy at the kids table)

Ball slams (50 lb/30 lb)
(Overdone turkey)

Burpees
(Post meal burping)

Post total number of reps, plus your favorite Thanksgiving dish to comments.

handstandPra

Wednesday, November 26th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Only one class at 10am this Thursday!
No morning Friday classes! We’re working cleans and/or deadlifts!


ALL TYPES OF PRESSING TODAY!!

Warm-up – calisthenics

Mobility – couch stretch, overhead mobility


Strength – PRESSING! – (x1-3 reps)
Work 8-10/10 effort for each of the following.
Start with whichever exercise you prefer.

Split jerk (or Push Press)
-  open, stable shoulders at the top

Bench press
- touch n’ go
- keep butt on the bench!


Conditioning
Tabata and a half – 6 min total
Odd rounds – One arm KB swings – (24KG/16KG) – (switch on each new round)
Even rounds – Burpees

 

Post pressing PR’s and met-con reps to comments!

 

OneLegBurps

Tuesday, November 25th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Only one class at 10am this Thursday!
No morning Friday classes!
More PR’s this week!

EVENTS!
-
“TOYS FOR TOTS” CHRISTMAS THROWDOWN! - SATURDAY, DECEMBER 6th!
https://www.facebook.com/events/405329282966625/?ref=22-

KETTLEBELL SPORT WORKSHOP! – SATURDAY, DECEMBER 6th!- Kettlebell sport is essentially endurance Olympic lifting with kettlebells. We will have Chris Doenlen come and teach us technique from 1:30pm-3pm this day.
Chris recently qualified for the US National Team to compete in the Kettlebell Sport World Championships!

Cost will be $20 – to be paid in cash in person, or paypaled to Chris at - cdoenlen@gmail.com – If you Paypal, please inform me at james@balancegym.com to, so I can compile a roster.

Here is a video of Chris in action (far left guy) - http://youtu.be/CQ2ilKf63lU
—–
Warm-up – jump rope

Mobility – squat mobility, partner barbell calf smash


Strength – (x 3 reps) – Squats! – 8-10/10 effort
Work front, back, and/or overhead squat!

alternate with

Banded double arm overhead stretch
- 20-30 seconds
- stretch/move arms and shoulders


Assistance
Good mornings – 2 to 3 sets of 12 reps
- 40-50% of back squat. When in doubt, go lighter.


Conditioning
8 min AMRAP
10 DB goblet squats (50/30)
5/side – Renegade DB row (alternating)
5 athletic burpees

Post squat PR’s and rounds through met-con to comments!

IMG_3261

Monday, November 24th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Welcome the newest Foundations Crew to class when you see them this week! They are fierce!!


Thanksgiving Week Schedule!

Monday-Wednesday -> normal class and gym hours!

Thursday! -> Only ONE CLASS AT 10AM. Class will be capped, so please register!. Regular gym is open from 8am to 2pm

Friday -> NO MORNING CLASSES! Only noon, 5pm and 6pm that day. Normal gym hours

Saturday ->normal class and gym hours!


It is an odd week with travel, so we will again give the option to PR your lifts if you’d like!
Weekly change-up coming next month = different lifts on different days!


Warm-up - med-ball partner throwing

Mobility – adductor rolling/stretching, overhead mobility


Strength – Snatches – (x1-3 reps) – 8-10/10 effort – heavy set or PR
- Start at hips, knees, or the floor
- For those working heavy sets from the floor, try pausing at the knees before continuing

Alternate with

Chest to bar pull-ups/Bar muscle-up work – (x3-5 reps)
- band assist as needed
- drop when snatch sets get heavy


Conditioning
10 minute EMOM
3 squat snatches or 3 overhead squats
5 leg lowerdowns

Post snatch weight and pull-up/bar muscle-up success to comments!

ParkerSquat

Saturday, November 22nd, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Give Parker a high five and holiday wishes when you see him, as he heads back home next week and then off to Duke!

As a CrossFit Director, I am sad to see him go and wish him the best! As a Maryland Alum, Duke sucks!


Excellent work this week everyone! We are going to give the option to PR your lifts next week as well.
For the month of December, we will rearrange the weekly schedule – different lifts on different days.

Today, we’re bringing out the blue mats and working on some falls, headstands/handstands, before the conditioning workout!


Warm-up calisthenics

Learning to fall
Why? Because it’s a useful movement skill to have, one that kids do quite well, and adults do quite poorly! (Just like squatting!)
Don’t worry, there will be drills for everyone.
- Side falls
- Back falls

Headstands/Handstands
- body position drills
- partner spotting


Met-con!
0:30 work/0:30 rest, 3x through
Handstand shoulder taps
KB swings – AHAP
One legged burpee (oooo)
Ring rows (go false grip!)
Box jumps

Post falling success, handstand success, and reps in met-con to comments!

Friday, November 21st, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

It has been a great week! Let’s finish strong with a powerful Deadlift and kick off this weekend the right way! While you wear lifting shoes… Everyone knows Aqua Socks are the footwear of choice.

Brian-Siders-963-Pound-Hummer-Tire-Deadlift-photo-by-Jason-Breeze1

Events:

“TOYS FOR TOTS” CHRISTMAS THROWDOWN! - SATURDAY, DECEMBER 6th, 2014 https://www.facebook.com/events/405329282966625/?ref=22-

KETTLEBELL SPORT WORKSHOP! – SATURDAY, DECEMBER 6th!- Kettlebell sport is essentially endurance Olympic lifting with kettlebells. We will have Chris Doenlen come and teach us technique from 1:30pm-3pm this day.
Chris recently qualified for the US National Team to compete in the Kettlebell Sport World Championships!

Cost will be $20 – to be paid in cash in person, or paypaled to Chris at - cdoenlen@gmail.com – If you Paypal, please inform me at james@balancegym.com to, so I can compile a roster.

Here is a video of Chris in action (far left guy) - http://youtu.be/CQ2ilKf63lU

Warm-up:

Intro the Turkish Get Up http://youtu.be/GdAXt7YyGe0 (2:42)

Then x 3

-       6 Kettle Bell swings 35/24#

-       6 Turkish Get ups(3per side)

-       :30 Pigeon stretch (floor or box)

 

Strength: DeadLifts x 1-3 (8/10 Effort) Rip It off the Ground!

Level 1- Pause and reset between reps

Level 2- Tap and go

 

Alternate Assistance w/ Deadlift Sets

-       Wall slides x 5 http://youtu.be/a7nex97cNoo

 

Conditioning:

8 min AMRAP

-       Lunge – court length with dumbbell (50/30)

-       Bear crawl back with dumbbell (lifting it up and advancing it forward)

-       5 chin-ups (scale:banded)

 

Post Deadlift Weights and Rounds from the AMRAP to the blog, Facebook, and Instagram.