Welcome to CrossFit Balance: Foggy Bottom

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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

FEBRUARY 25, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Saturday 

 

Complete each segment for time. 

Go with the RX weight or pick 4 increasing weights.

25 T2B 

50 DU’s 

15 Clean & Jerk 135/95

rest 3 min 

25 HSPU

50 DU’s

12 Clean & Jerk 155/105

rest 3 min 

25 Wall Balls 

50 DU’s

9 Clean & Jerk 185/125

rest 3 min 

25 Burpees over bar 

50 DU’s 

7 Clean & Jerk 205/145

FEBRUARY 24, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Friday

It’s GO time!!

Open Night Friday’s at CFFB with Coach Rob and Jordan!
-The morning and noon classes will run as normal classes today.
-Open Night Friday’s starts at 4:30pm – 7:30pm.
We will be running heats! Write down your name to the heat sign-up on the whiteboard when you arrive. It will be first come, first serve! All athletes will mobilize and warm-up at own pace. Each heat will have a briefing and assigned judge.
-RX, Scaled, Masters or just participating… Regardless of your fitness level this will be a fun night for everyone. Feel free to bring friends and family, the more the merrier!
-If you can’t participate at Open Night Friday’s, make up times will be during Open Gym hours at CFFB, or 10am at TC on Sunday’s.

(Friday Night Lights at TC will be running heats starting at 4pm- 8:00pm on Friday’s. You are welcome to participate at any of our Crossfit Balance locations, but be sure to register under your affiliate, Crossfit Foggy Bottom.)

It’s not too late to sign up!
Go to: games.crossfit.com
Register under: Crossfit Foggy Bottom affiliate and team. 

 

17.1 
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box/ Women use 35lbs/ 20in (two foot take-off and landing)

Scaled- 35/20lbs 24/20in (step ups and step downs permitted)

Time cap: 20 minutes

 

FEBRUARY 23, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Thursday

17.1 Announcement Tonight at 7pm!

It’s not too late to sign up!
Go to: games.crossfit.com
Register under: Crossfit Foggy Bottom affiliate and team. 

Don’t miss Open Night Friday’s at CFFB.
-The Open WOD will be programmed all day on Friday’s. The morning and noon classes will run as normal classes.
-Open Night Friday’s starts at 4:30pm – 7:30pm.
We will be running heats! Write down your name to the heat sign-up on the whiteboard when you arrive. It will be first come, first serve! All athletes will mobilize and warm-up at own pace. Each heat will have a briefing and assigned judge.
-RX, Scaled, Masters or just participating… Regardless of your fitness level this will be a fun night for everyone. Feel free to bring friends and family, the more the merrier!
-If you can’t participate at Open Night Friday’s, make up times will be during Open Gym hours at CFFB, or 10am at TC on Sunday’s.

(Friday Night Lights at TC will be running heats starting at 4pm- 8:00pm on Friday’s. You are welcome to participate at any of our Crossfit Balance locations, but be sure to register under your affiliate, Crossfit Foggy Bottom.)

Mobility Work 

 

For time:

1 mile Run (2x around the big block) 

1000m Row 

Directly into:

 

3 rounds

50 DU’s 

25 Sit-ups 

Directly into:

1000m Row

1 mile Run

 

*Friday blog post might be posted a little later than normal due to Dave Castro’s 17.1 announcement. 

FEBRUARY 22, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Wednesday 

Team CrossFit Foggy Bottom is now updated and ready to crush The Open! 

It’s not too late to sign up!
Go to: games.crossfit.com
Register under: Crossfit Foggy Bottom affiliate and team. 

 

Back Squats

2 @ 90%

3 @ 85%

4 @ 80%

5 @ 75%

6 @ 70%

7 @ 65%

8 @ 60%

9 @ 55%

10 @ 50%

Repeat the same for Strict Press 

FEBRUARY 21, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Tuesday 

2 Day Countdown!

17.1 will be announced by Dave Castro this Thursday, Feb 23rd!
It’s not too late to sign up!
Go to: games.crossfit.com
Register under: Crossfit Foggy Bottom affiliate and team. 

Don’t miss Open Night Friday’s at CFFB.
-The Open WOD will be programmed all day on Friday’s. The morning and noon classes will run as normal classes.
-Open Night Friday’s starts at 4:30pm – 7:30pm.
We will be running heats! Write down your name to the heat sign-up on the whiteboard when you arrive. It will be first come, first serve! All athletes will mobilize and warm-up at own pace. Each heat will have a briefing and assigned judge.
-RX, Scaled, Masters or just participating… Regardless of your fitness level this will be a fun night for everyone. Feel free to bring friends and family, the more the merrier!
-If you can’t participate at Open Night Friday’s, make up times will be during Open Gym hours at CFFB, or 10am at TC on Sunday’s.

(Friday Night Lights at TC will be running heats starting at 4pm- 8:00pm on Friday’s. You are welcome to participate at any of our Crossfit Balance locations, but be sure to register under your affiliate, Crossfit Foggy Bottom.)

 

4 rounds of:

2 min AMRAP

Cal Ski Erg 

2 min AMRAP 

D-Ball ground to shoulder 

2 min AMRAP 

Plate Burpees  

2 min AMRAP 

Over Head Lunges with Fat bar 95/65

 

FEBRUARY 20, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Monday 

We are running normal schedule today! 

 

2017 CrossFit Open starts this Thursday, Feb 23rd! 

Register here: games.crossfit.com

CrossFit Foggy Bottom- affiliate
CrossFit Foggy Bottom- team

 

5×2 Thrusters 

*from the floor, work up to a heavy double.

 

10 min AMRAP 

6 Thrusters 95/65

12 Box Jumps 24/20

6 C2B or Pull-ups 

 

FEBRUARY 18, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Saturday 

 

Teams of 2, (or if you are feeling ambitious complete solo)

In 24min complete as many reps and burpees as possible. 

50-40-30-20-10

Snatches *any way 

65/45, 95/65, 115/75, 135/95, 155/105

HSPU 

Remaining time Burpees over the bar

*score is burpees over the bar 

*1 work/1 rest