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

slamslam

Friday, January 30th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

NO CLASS THIS UPCOMING SATURDAY!
PALEO POTLUCK THIS SUNDAY!
NEW WEEKLY SCHEDULE NEXT WEEK! DELOAD TIME!
I”M HAVING TROUBLE CONTROLLING the volume of my voice.


EVENTS!

Paleo Potluck! Super Bowl Sunday! 5pm! At Sauf Haus!
Event link here - http://www.evite.com/event/0190M4CQAZYJ7ECDMEPEUUMR427PRQ
Bring a dish, or bring $10! (Please please please, just bring some food)
Questions to James@BalanceGym.com

This week’s schedule

  • Friday – PR overhead work
  • Saturday – NO CLASS! We are hosting CAL that weekend. Regular gym will be open. Might be packed.

—–
Warm-up – jump rope
Mobility – lax ball hips/legs/shoulders

Strength – 8-10/10 effort
Shoulder to overhead (x 1-3 reps)
Lvl 1 – press
Lvl 2 – push press
Lvl 3 – split jerk
Lvl 4 – clean and jerk


Assistance
Rope climbs

Conditioning
10 min AMRAP
15 Wall balls – AHAP
30 double-unders (scale:50 singles)
5 Chin-ups (scale: bands)
20/leg Flutterkicks

 

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

LateralJumps

Thursday, January 28th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

NO CLASS THIS UPCOMING SATURDAY!
PALEO POTLUCK THIS SUNDAY!


EVENTS!

Paleo Potluck! Super Bowl Sunday! 5pm! At Sauf Haus!
Event link here - http://www.evite.com/event/0190M4CQAZYJ7ECDMEPEUUMR427PRQ
Bring a dish, or bring $10! (Please please please, just bring some food)
Questions to James@BalanceGym.com

This week’s schedule

  • Thursday, – PR Squats
  • Friday – PR overhead work
  • Saturday – NO CLASS! We are hosting CAL that weekend. Regular gym will be open. Might be packed.

—–

Warm-up – Court drills, mini-band squats
Mobility – 
partner bar calf roll, lax ball hips

Strength – 8-10/10 effort
Squats! (x 1-3 reps)
- front and/or back
- explosive on the lighter sets

alternate with

Overhead reach with foam roller – (x6) or
Handstand shrugs – (x6)

Conditioning
0:30/0:30, 2x through
Ring rows (scale up:false grip)
KB swings – AHAP
Toes to bar/knees to elbows
KB goblet lunges

 

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

tguJim

Wednesday, January 28th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

NO CLASS THIS UPCOMING SATURDAY!


EVENTS!

Paleo Potluck! Super Bowl Sunday! 5pm! At Sauf Haus!
Event link here - http://www.evite.com/event/0190M4CQAZYJ7ECDMEPEUUMR427PRQ
Bring a dish, or bring $10! (Please please please, just bring some food)
Questions to James@BalanceGym.com

This week’s schedule

  • Wednesday – Snatches
  • Thursday, – PR Squats
  • Friday – PR overhead work
  • Saturday – NO CLASS! We are hosting CAL that weekend. Regular gym will be open. Might be packed.

—–

Warm-up – rolling, hot potato
Mobility –
partner squat stretch, partner overhead mobility
Drills – sotts press

Strength – 7-8/10 effort
Snatch complex!
One snatch, then two overhead squats
- start snatch from any position

alternate with

Chin-up work – (x3)
Lvl 1 – bands
Lvl 2 – negatives (x1)
Lvl 3 – regular
Lvl 4 – weighted/grip

Conditioning
6 min AMRAP
- keep the legs fresh for PR’s tomorrow!
20 Lateral jumps
10 Hand release push-ups
5/side Sideways med-ball throws

 

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

ClassGettingAfterIt

Tuesday, January 27th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Nice work with the cleans yesterday! We’ll be working clean-style deadlifts today.

NO CLASS THIS UPCOMING SATURDAY!

EVENTS!

Paleo Potluck! Super Bowl Sunday! 5pm!
Event link here - http://www.evite.com/event/0190M4CQAZYJ7ECDMEPEUUMR427PRQ
Bring a dish, or bring $10! (Please, just bring some food)
Questions to James@BalanceGym.com

This week’s schedule

  • Tuesday – Deadlift
  • Wednesday – Snatches
  • Thursday, – PR Squats
  • Friday – PR overhead work
  • Saturday – NO CLASS! We are hosting CAL that weekend. Regular gym will be open. Might be packed.

—–

Warm-up – rolling, hot lava
Mobility

Strength – 7-8/10 effort – (x 3-5 reps)
Deadlifts
Lighter sets – clean-style deadlifts (try and go above your clean max)
Heavier sets – regular deadlifts

alternate with

Handstand work
Lvl 1 – Chest to wall holds
Lvl 2 – Back to wall handstands, press fingers to lift off

Conditioning
0:40 work/0:20 rest, 2x through
Box jumps (20″/24″)
Renegade Rows (30′s/50′s) (alternate)
Ball slams (30#/50#)
Hollowbody rocks (find variation to stay up entire time)
**count total number of reps for everything, except hollowbody rocks. Left row and right row = two reps.

 

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

CalWeek3

Monday, January 26th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Give another congratulations to the “Foggy No-Bottoms” for all their hard work in the Capital Affiliate League this past weekend!
As a reminder NO CLASS THIS UPCOMING SATURDAY! We are hosting the Capital Affiliate League ourselves!

EVENTS!

Paleo Potluck! Super Bowl Sunday! 5pm!
Bring a dish, or bring $10! (Please, just bring some food)
I’ve sent out an Evite, so please reach out to me at James@BalanceGym.com if you did not get it.

This week’s schedule

  • Monday – PR Clean
  • Tuesday – Deadlift
  • Wednesday – Snatches
  • Thursday, – PR Squats
  • Friday – PR overhead work
  • Saturday – NO CLASS! We are hosting CAL that weekend. Regular gym will be open. Might be packed.

—–

Warm-up – rolling, animal walks/crawls
Mobility

Strength – 8-10/10 effort – (x1-3 reps)
Cleans!
Lvl 1 – above knees
Lvl 2 – ground
Lvl 3 – clean and jerk


Assistance
Strict Toes to bar/knees to elbows work

Conditioning
10 Min EMOM
2 power cleans from the power position
3 HSPU

Post your clean weights to comments!

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Saturday, January 24th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Putting on a handstand clinic last February!

Want to help support your CrossFit Director while he runs outside in the freezing cold weather?
Go here to my Cupid Undie Run page to read all about this awesome charity and the insanity we’ll partake in this February 15th!

Thank you for all the support!

This week’s schedule

  • Saturday – Conditioning – Fran and Helen

Next week’s schedule

  • Monday – PR Clean
  • Tuesday – Deadlift
  • Wednesday – Snatches
  • Thursday, – PR Squats
  • Friday – PR overhead work
  • Saturday – NO CLASS! We are hosting CAL that weekend. Regular gym will be open. Might be packed.

EVENTS!!

Paleo Potluck for Super Bowl Sunday, to be held at Sauf Haus.
Plan on a 5pm start time. Coordination of dishes/further details coming soon!

—–

Warm-up – rolling, add-on
Mobility
 
– rack stretch, overhead stretch, squat stretch

STRICT FRAN!  12:00 Time Cap for -

21-15-9
Thrusters (95/65)
Strict Pull Ups (bands allowed)

Compare to October 25th and May 5th (if you were there)


Rest time/Roll time
then

TEAM HELEN! (…variation. Ain’t know way we’re going outside in this)
3 Rounds for Time!
8 Sled pushes – there and back – (One person at a time, switch each lap)
Both simultaneously - 21 Kettlebell swings (24 KG/16 KG)
Both simultaneously – 12/arm Kettlebell rows

—-
Extra time at the end?
Muscle-up work, grip work, requests etc.

 

Post your times to comments!

KBClean

Friday, January 23rd, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

PLEASE NOTE CHANGE IN SATURDAY, JANUARY 31ST SCHEDULE! NO CLASS THAT DAY

This week’s schedule

  • Friday – PR bench press!
  • Saturday – Conditioning – Fran and Helen, weather permitting

Next week’s schedule

  • Monday – PR Clean
  • Tuesday – Deadlift
  • Wednesday – Snatches
  • Thursday, – PR Squats
  • Friday – PR overhead work
  • Saturday – NO CLASS! We are hosting CAL that weekend. Regular gym will be open. Might be packed.

EVENTS!!

Paleo Potluck for Super Bowl Sunday, to be held at Sauf Haus.
Plan on a 5pm start time. Coordination of dishes/further details coming soon!

—–

Warm-up – rolling, turkish get-ups
Mobility
 
– couch stretch, partner shoulder extension


Strength work – 8-10/10 effort
Bench press (x 1-3)
- Pause lighter sets

alternate with

One leg RDL’s – (x5/side)
- challenging, but manageable

Conditioning
0:30/0:30 rest, 2x through
L-sit hold
One leg burpee (switch on second round)
One arm KB swing (switch on second round)

Post your bench numbers to comments!