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

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

Event Alerts

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Friday, May 22nd, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Things coaches do when you’re not looking #382

Upcoming Events!

BIKE RIDE SATURDAY! 2:30pm!
From Aaron: I’m planning on doing another bike ride this Saturday, for those around.  It will be open to all, 20-25mi, leaving from the gym at 2:30.

MURPH WORKOUT THIS MONDAY!!
We are holding one class at 10am this Monday, and running the CrossFit Murph Workout!

REEBOK WORKOUT AND HAPPY HOUR! – MAY 28th!
Details here! Reserve a spot!

FEMME ROYALE WORKOUT! – June 20th!
Ladies – this one is for you! The West Coast all Women’s Competition Femme Royale is coming to CrossFit Balance Foggy Bottom on Saturday June 20! The Femme Royale competitions are perfect for women of all ages and fitness abilities through the use of two categories of competition: the RX Division and the Fun (Scaled) Division. 

More info and sign-up here: https://www.competitioncorner.net/events/75#.VVpMkZNVikq

BUBBLE SOCCER
PUT JULY 11th IN YOUR CALENDARS!!! Tentative date.

ADVENTURE PARK!
Trip here sometime when your Director stops traveling so much.

GO RUCK EVENTS!
There are some GoRuck Light events coming up on May 23rd, and June 13th.
These events run 4-5 hours and cover 7-10 miles.

SPARTAN SPRINT RACE – JULY 12TH!!
Mary Scott is going to be running this with her husband and some friends.
Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

WEEKLY SCHEDULE!
WEIRD MONTH, WE WILL PR LATE NEXT WEEK AND EARLY FIRST WEEK IN JUNE!

  • Friday – Snatch
  • Saturday – Conditioning, outside again!

—–

Warm-up - Junkyard dog drills
Mobility 
- Supine overhead stretch, Supine hip stretch


Strength

Snatch (x 1-2) – 8+/10 effort
- Pull from ground/blocks to power position. Stop. Reset from ground/knees/or power position and snatch.

alternate with

Upper/lower mobility

Conditioning
0:40 work/0:20 rest, 3x through
Broad jumps – (1 length = 1 rep)
T2B/K2E
Walking DB lunges – AHAP – (1 step = 1 rep)
Box Dips

 

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

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Thursday, May 21st, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Suns out! You know the rest.

Upcoming Events!

REEBOK WORKOUT AND HAPPY HOUR! – MAY 28th!
Details here! Reserve a spot!

FEMME ROYALE WORKOUT! – June 20th!
Ladies – this one is for you! The West Coast all Women’s Competition Femme Royale is coming to CrossFit Balance Foggy Bottom on Saturday June 20! The Femme Royale competitions are perfect for women of all ages and fitness abilities through the use of two categories of competition: the RX Division and the Fun (Scaled) Division. 

More info and sign-up here: https://www.competitioncorner.net/events/75#.VVpMkZNVikq

BUBBLE SOCCER
PUT JULY 11th IN YOUR CALENDARS!!! Tentative date.

ADVENTURE PARK!
Trip here sometime when your Director stops traveling so much.

GO RUCK EVENTS!
There are some GoRuck Light events coming up on May 23rd, and June 13th.
These events run 4-5 hours and cover 7-10 miles.

SPARTAN SPRINT RACE – JULY 12TH!!
Mary Scott is going to be running this with her husband and some friends.
Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

WEEKLY SCHEDULE!
WEIRD MONTH, WE WILL PR LATE NEXT WEEK AND EARLY FIRST WEEK IN JUNE!

  • Thursday – Deadlift
  • Friday – Snatch
  • Saturday – Conditioning, outside again!

—–

Warm-up - med ball passing, partner wall ball
Mobility 
- quad rolling, hip rolling, lat rolling, calf rolling


Strength

One handed Deadlifts – (3 x 3/side)
then
Suitcase Deadlifts – (3 x 3/side)
then
Regular Deadlift – (x 3) – 8/10 effort

alternate with

Chin-up work (x 3)
- banded, negative (x 1), regular, or weighted

Conditioning – “Wrath of Zeus”
Been too long for this one! Pardon the lack of jump ropes, we can all still tuck jump though!

4 rounds for time –

  • 10 Handstand shoulder taps (5/each side)
  • 15 Slamballs (40/30) (If using a medicine ball, jump and slam)
  • 20 Double Unders (sub: tuck jumps)

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

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Wednesday, May 20th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Saturday Shenanigans

Upcoming Events!

REEBOK WORKOUT AND HAPPY HOUR! – MAY 28th!
Details here! Reserve a spot!

FEMME ROYALE WORKOUT! – June 20th!
Ladies – this one is for you! The West Coast all Women’s Competition Femme Royale is coming to CrossFit Balance Foggy Bottom on Saturday June 20! The Femme Royale competitions are perfect for women of all ages and fitness abilities through the use of two categories of competition: the RX Division and the Fun (Scaled) Division. 

More info and sign-up here: https://www.competitioncorner.net/events/75#.VVpMkZNVikq

BUBBLE SOCCER
PUT JULY 11th IN YOUR CALENDARS!!! Tentative date.

ADVENTURE PARK!
Trip here sometime when your Director stops traveling so much.

GO RUCK EVENTS!
There are some GoRuck Light events coming up on May 23rd, and June 13th.
These events run 4-5 hours and cover 7-10 miles.

SPARTAN SPRINT RACE – JULY 12TH!!
Mary Scott is going to be running this with her husband and some friends.
Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

WEEKLY SCHEDULE!
WEIRD MONTH, WE WILL PR LATE NEXT WEEK AND EARLY FIRST WEEK IN JUNE!

  • Wednesday – Squat, handstands, outside work!
  • Thursday – Deadlift
  • Friday – Snatch
  • Saturday – Conditioning, outside again!

—–

Warm-up - Court drills
Mobility 
- bar hang, wall squat mobility


Strength

Squats – (x 3) – 8+/10 effort
Front and/or back

Handstand - chest to wall work
- hold/shrugs
- balancing
- falling
- walking

Conditioning
POWER Walken on Sunshine

Compare to February 7th!

4x through**
Start at 25th and Alley
Jog up to 25th + N
Sprint down N st
10 burpees
Jog down 24th street
Sprint down alley
5/side DB or KB power cleans (50/30)

**too easy? Take the dumbbell/kettlebell with you for the last lap.

 

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

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Tuesday, May 19th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Ladies – this one is for you! The West Coast all Women’s Competition Femme Royale is coming to CrossFit Balance Foggy Bottom on Saturday June 20! 

The Femme Royale competitions are perfect for women of all ages and fitness abilities through the use of two categories of competition: the RX Division and the Fun (Scaled) Division. 

More info and sign-up here: https://www.competitioncorner.net/events/75#.VVpMkZNVikq

Upcoming Events!

REEBOK WORKOUT AND HAPPY HOUR! – MAY 28th!
Details here! Reserve a spot!

BUBBLE SOCCER
PUT JULY 11th IN YOUR CALENDARS!!! Tentative date.

ADVENTURE PARK!
Trip here sometime when your Director stops traveling so much.

GO RUCK EVENTS!
There are some GoRuck Light events coming up on May 23rd, and June 13th.
These events run 4-5 hours and cover 7-10 miles.

SPARTAN SPRINT RACE – JULY 12TH!!
Mary Scott is going to be running this with her husband and some friends.
Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

WEEKLY SCHEDULE!
WEIRD MONTH, WE WILL PR LATE NEXT WEEK AND EARLY FIRST WEEK IN JUNE!

  • Tuesday – Clean, ring work
  • Wednesday – Squat, handstands, outside work?
  • Thursday – Deadlift
  • Friday – Snatch
  • Saturday – Conditioning, outside again!

—–

Warm-up - Add-on, with a DB
Mobility 
- rack stretch, hip stretch


Strength – rotate through

Cleans – (x 1-2) – 8/10 effort
- Pull from ground to power position. Stop. Reset from ground/knees/or power position and clean.

Ring supports/L-sits – (10-20 seconds)
- Turn rings out!!

T2B/K2E/Ring inversions – (x 5)

Conditioning
10 min EMOM
Odd minutes: 2 power cleans from power position, (2/side) lunges with bar on shoulders
Even minutes: 8 ring rows

 

Post your clean weights to comments!

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Monday, May 18th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

A huge shout out to Team CrossFit Balance who finished 8th overall at the CrossFit Regionals this past weekend! Chris, Nicky , Kaitlin , Kate , Noah, and Danielle did a phenomenal job and did us proud! Make sure you say congratulations when you see Coach Nicky at the gym!

Upcoming Events!

REEBOK WORKOUT AND HAPPY HOUR! – MAY 28th!
Details here! Reserve a spot!

BUBBLE SOCCER
PUT JULY 11th IN YOUR CALENDARS!!!

ADVENTURE PARK!
Trip here sometime when your Director stops traveling so much.

GO RUCK EVENTS!
There are some GoRuck Light events coming up on May 23rd, and June 13th.
These events run 4-5 hours and cover 7-10 miles.

SPARTAN SPRINT RACE – JULY 12TH!!
Mary Scott is going to be running this with her husband and some friends.
Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

WEEKLY SCHEDULE!
WEIRD MONTH, WE WILL PR LATE NEXT WEEK AND EARLY FIRST WEEK IN JUNE!

  • Monday – Overhead press! Push jerk!
  • Tuesday – Clean, ring work
  • Wednesday – Squat, handstands, outside work?
  • Thursday – Deadlift
  • Friday – Snatch
  • Saturday – Conditioning, outside again!

—–

Warm-up - KB swings, KB bottoms up presses
Mobility 
- shoulders and calves


Strength – rotate through

Overhead work – (x 5) – 8/10 effort
- Press, push press, and/or push jerk

Chest to bar pull-ups/Ring Rows – (x 5)

One leg squats – (x 5/side)

Conditioning – Compare and Beat to April 27th score!
10 Min on the clock
Add one rep each round (1, 2, 3, etc)

KB Swings (32kg+/ 24Kg+)
One leg burpees (round 1= one burpee total, round 2= one burpee each leg/two burpees total)
Ab mat sit-ups

 

Post your strength weights/successes and Met-con rounds to comments!

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Saturday, May 16th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Thursday Dumbbell Met-con

Upcoming Events!

REEBOK WORKOUT AND HAPPY HOUR! – MAY 28th!
Details here! Reserve a spot!

BUBBLE SOCCER
Soon! Figuring out dates. July?

ADVENTURE PARK!
Trip here as the weather warms up.

GO RUCK EVENTS!
There are some GoRuck Light events coming up on May 23rd, and June 13th.
These events run 4-5 hours and cover 7-10 miles.

SPARTAN SPRINT RACE – JULY 12TH!!
Mary Scott is going to be running this with her husband and some friends.
Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

NEW WEEKLY SCHEDULE

  • Saturday – Conditioning, probably inside.

—–

Warm-up - exercise boat races
Mobility 
- banded hamstring mobility, shoulder mob

Rope climb

L-sit work

Conditioning!
Partner up (2 or 3 people)

1:00 work/0:20 rest, 2x through
Partner wall-ball
Sled pull – Get your person to the other side! 3rd person bear crawls/etc behind.
Partner burpees (classic!)

Rest then,

1:00 work/0:20 rest, 2x through
Partner – one/two hang from bar, other box jumps/step-ups
Partner russian twist
Partner med-ball squat

Post your met-con reps (compare to valentine’s day) to comments!

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Friday, May 15th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Upcoming Events!

REEBOK WORKOUT AND HAPPY HOUR! – MAY 28th!
Details here! Reserve a spot!

BUBBLE SOCCER
Soon! Figuring out dates. July?

ADVENTURE PARK!
Trip here as the weather warms up.

GO RUCK EVENTS!
There are some GoRuck Light events coming up on May 23rd, and June 13th.
These events run 4-5 hours and cover 7-10 miles.

SPARTAN SPRINT RACE – JULY 12TH!!
Mary Scott is going to be running this with her husband and some friends.
Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

NEW WEEKLY SCHEDULE

  • Friday – Snatch
  • Saturday – Conditioning, probably inside.

—–

Warm-up - Hungry Hungry Hippos!
Mobility 
- forearm/wrist stretching, shoulder stretching, couch stretch

Snatch (x 3) – 7/10 effort
- standing on a pair of 10 lb plates, toes off the edge
- start from power position, or above the knees


Assistance
Chin-ups (3 x 1-5)
Add weight/difficulty as needed


Conditioning
Linda’s friend, a variation on the classic CrossFit workout “Linda”
COMPARE TO FEBRUARY 16th!
12 min cap
8-7-6-5-4-3-2-1 reps of
Deadlift – 1/2 to 3/4 bodyweight
Pushups (heavy: explosive)
Squat clean – 1/2 to 3/4 bodyweight

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