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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

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

Event Alerts

Foundations12-20-14

Monday, December 22nd, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Welcome the new athletes fresh out of Foundations!

HOLIDAY SCHEDULE

  • Monday – Clean + jerk
  • Tuesday – Deadlift, handstands
  • December 24th ( Wed) – One Holiday Themed Class at 10am
  • December 25th (Thur) – NO CLASS
  • December 26th (Fri) – Normal schedule, Squats and Bench press
  • December 27th (Sat) – Normal schedule, Conditioning

EVENTS!!

Healthy Eating Challenge

We are going to have a Healthy Eating Challenge, starting in Mid-January (looking at January 10th as the weigh-in, January 17th for a Healthy Eating Seminar and field trip to Whole Foods!). More details to come real soon!!

—–

Warm-up – dumbbell add-on
Mobility
 –
 
squat/rack mobility
Drill - Clean on plates, Behind the neck jerks


Strength work
Cleaning the weight, then getting it overhead – (x1-3 reps) – (8-10/10 effort)
Lvl 1 –
Clean from above the knee, push press overhead
Lvl 2 –
Clean from the floor, split jerk

Conditioning - compare to Nov. 17th!
“Half Cindy” – 10 min AMRAP
5 pull-ups
10 push-ups
15 air squats

Post your strength numbers + rounds through met-con to comments!

holiday photo

Saturday, December 20th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs


Events!

HOLIDAY SCHEDULE

  • December 24th ( Wed) – One Holiday Themed class at 10am
  • December 25th (Thur) – NO CLASS
  • December 26th (Fri) – Normal schedule
  • December 27th (Sat) – Normal schedule

Healthy Eating Challenge

We are going to have a Healthy Eating Challenge, starting in Mid-January (looking at January 10th as the weigh-in, January 17th for a Healthy Eating Seminar and field trip to Whole Foods!). More details to come real soon!!

—–

Warm-up – jump rope
Mobility
 –
 
total body mobilization

Conditioning –

12 Days of Christmas!

– Check your previous times from 12/23/2013 and 7/3/14.
30 min cap, go through it like the song (1, 2-1, 3-2-1, 4-3-2-1, etc)

You will need: a pair of dumbbells, a med ball, a jump rope, a red/blue band

12 DB swings
11 pull-ups pullin’
10 wall balls ballin’
9 band pulldowns
8 double-unders (16 singles)
7 split squat jumps (/side)
6 reverse crunches
5 jumping jacks!
4 renegade rows (/side)
3 pushups pushing
2 DB squat cleans
And a burpee in a pear tree!!

Post metcon time to comments.

El Chefe

Friday, December 19th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

VANDALS!!
“It’s hard being so ridiculously good looking especially when I only WOD one day a week


Events!

HOLIDAY SCHEDULE

  • December 24th ( Wed) – One class at 10am
  • December 25th (Thur) – NO CLASS
  • December 26th (Fri) – Normal schedule
  • December 27th (Sat) – Normal schedule

Healthy Eating Challenge

We are going to have a Healthy Eating Challenge, starting in Mid-January (looking at January 10th as the weigh-in, January 17th for a Healthy Eating Seminar and field trip to Whole Foods!). More details to come real soon!!

This week’s schedule!

  • Today! – Bench press, rope climb
  • Saturday – 12 Days of Christmas Workout!!!

—–

Mobility – chest/back lax ball, couch stretch
Warm-up
 – pushups betwixt boxes, hanging scap retractions


Strength work

Bench press – (x 1-3)
– 10/10 effort
Lvl 1 – touch and go
Lvl 2 – pause on chest
(this is the standard for powerlifting meets!)

OR
 8/10 effort – (x3) – pause on chest

Alternate with

Rope work – tons of variations!
Lvl 1 – pull to standing (x3)
Lvl 2 – hang off ground, scap retractions (x5)
Lvl 3 – climb with legs
Lvl 4 – climb without legs, climb with weight, climb upside-down. climb two ropes, etc, etc

Conditioning
Partner Up!
Banded resisted court sprints – 10/person
- alternate sprinter
- first couple sprints should be slower/less intense
- focus on fast feet + arms, rather than trying to drag teammate across the floor


Cash out
No-money band drill – (3×12)

Post your bench numbers to comments!

10868121_867633343286853_6468587334220076882_n

Thursday, December 18th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Please ladies, don’t swoon too much.


Events!

We are finalizing the holiday schedule and will post it up here soon!

We are going to have a Healthy Eating Challenge, starting in Mid-January (looking at January 10th as the weigh-in, January 17th for a Healthy Eating Seminar and field trip to Whole Foods!). More details to come real soon!!

This week’s schedule!

  • Thursday – Squats, ring/muscle-up work
  • Friday – Bench press, rope climb
  • Saturday – 12 Days of Christmas Workout!!!

—–

Warm-up – kettlebell fun
Mobility – shoulder overhead flexion, shoulder extension, squat mobility


Strength work

Squats – (x 1-3) – Back, Front, or Overhead
– 10/10 effort - 
Above knees or from the floor
OR
 8/10 effort – (x3) – Pause at the bottom for 2-3 seconds, explode up

Alternate with

Muscle-up work – (x3-5)
Lvl 1 – feet on ground
Lvl 2 – band assisted

Conditioning
8 Min AMRAP
3/leg mountain climbers
2 Kettlebell swings (24-32Kg, 16-24Kg)
1 Muscle-up (sub one ring row, one ring dip)
**Go up by multiples each round (6/leg mountain climbers, 4 KB swings, 2 muscle-ups, etc)

 

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

deaddead

Wednesday, December 17th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Naomi hits a 210# PR in her deadlift! Adrian learns to lift weights with his mind!

Events!

We are going to have a Healthy Eating Challenge, starting in Mid-January (looking at January 10th as the weigh-in, January 17th for a Healthy Eating Seminar and field trip to Whole Foods!). More details to come real soon!! —

This week’s schedule!

  • Wednesday – Snatches, handstand work
  • Thursday – Squats, ring/muscle-up work
  • Friday – Bench press, rope climb
  • Saturday – Conditioning. Suppose to snow/rain on Saturday, so that’ll be inside.

—–

Mobility – roll hips/lower back, lax ball chest/shoulders
Warm-up
 – broad jumps
Drills – dislocates, snatch balance, pull from floor


Strength work

Snatches – (x 1-3)
– 10/10 effort - 
Above knees or from the floor
OR 8
8/10 effort – From the floor, pause at the knees for 2 seconds. (see a pattern this week?)


Assistance

Handstand back to wall balancing
- Teammates spot on torso with their forearm

Conditioning
30 seconds work, 30 seconds rest, 4 x through (4x each exercise)
Court Sprints
Box Jumps (30″/24″)
Go for speed and explosiveness for each one.

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

AndreaKlintHSPU

Tuesday, December 16th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Andrea and Klint get it done with handstand pushups!


Events!

We are going to have a Healthy Eating Challenge, starting in Mid-January (looking at January 10th as the weigh-in, January 17th for a Healthy Eating Seminar and field trip to Whole Foods!). More details to come real soon!!

This week’s schedule!

  • Tuesday – Deadlifts, jump rope
  • Wednesday – Snatches, handstand work
  • Thursday – Squats, ring/muscle-up work
  • Friday – Bench press, rope climb
  • Saturday – Conditioning. Suppose to snow/rain on Saturday, so that’ll be inside.

—–

Warm-up – double-under work, jump rope
Mobility – adductor mobility, thoracic mobility


Strength work

Deadlifts – (x 1-3) –
10/10 effort - 
Any grip you’d like.
OR
8/10 effort – Any grip, pause at the knees for 3 seconds**
**Your 8/10 will be significantly less than normal with the pause added.

alternate with

Handstand chest to wall holds (holds only, open those shoulders)
- far from wall
- close to wall
- knees tucked


Conditioning
40 seconds work/20 seconds rest/3x through
Max double-unders (scale:bounding jumps)
Max DB lunges (alternate, 50′s/30′s – heavy)
Max chest to bar chin-ups (scale:bands)

Post your deadlift weight and met-con reps to comments!

karthikheadstand

Monday, December 15th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Karthik nails a headstand at last Friday’s Balance Gym Holiday Party!!

Another strange month of holidays/travel!
Just like last month, we’ll start giving the option to PR, or just go to a heavy set (often with some sort of variation). So if you feel good, go for it! If not, work the specific drill for the day!

This week’s schedule!

  • Monday – Cleans
  • Tuesday – Deadlifts, jump rope
  • Wednesday – Snatches, handstand work
  • Thursday – Squats, ring/muscle-up work
  • Friday – Bench press, rope climb
  • Saturday – Conditioning. Suppose to snow/rain on Saturday, so that’ll be inside.

—–

Warm-up – animal crawls
Mobility – squat mobility, wrist mobility, shoulder/rack mobility
Drills


Strength work

Cleans – (x 1-3) –
10/10 effort - 
Above the knees or from the floor
OR
8/10 effort – Clean from the floor, pause at the knees for 2 seconds

alternate with

L-sit hold – (10-15 seconds)
- shoulders pressed down
- on boxes, parallettes, or rings


Conditioning
7 min AMRAP
5 Squat cleans from power position (~50% of strength weight)
5 Handstand push-ups (hands on floor)
10 V-ups

Post your clean weight and rounds through met-con to comments!