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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

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Tuesday, September 30th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Way to tackle ½ Cindy yesterday everyone! 

Here is the schedule for the week.  Remember to get lots of quality sleep and REST between sets on PR days.  Give yourself a good 3-5 minutes between max attempts.  

  • Tuesday – Squat Reset
  • Wednesday – Jerk/Press PR DAY
  • Thursday – Clean PR Day
  • Friday – Deadlift PR Day
  • Saturday – Conditioning Day

Warm Up – Court Drills, squat mobility, and dead bugs

Strength – Pause Squats – Work in sets of 5, pausing for 2 seconds at the bottom of the squat before exploding back up to the top.  Work one or both -

  • Front Squats
  • Back Squats

Alternate with – Handstand Work

  • Static holds, chest to wall (aim for 30 seconds)
  • Balancing with a spotter on calf
  • Kicking up back to wall
  • Freestanding

Conditioning – 5 rounds – On a minute/off a minute 30 KBS (2 pood/1.5pood)
You will have one minute to complete 30 kettlebell swings and then one minute of rest.  If you do not complete 30 swings in the minute, count a penalty.  At the end of class, perform 10 burpees per penalty.

Post squat weights, handstand success, and any penalties to comments

 

 

 

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Monday, September 29th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Shout out to all the Balance Gym members who took part in the Capital Throwdown over the weekend.  Way to go guys!

Here is the schedule for the week.  Remember to get lots of quality sleep and REST between sets on PR days.  Give yourself a good 3-5 minutes between max attempts.   

  • Monday – Snatch Reset
  • Tuesday – Squat Reset
  • Wednesday – Jerk/Press PR DAY
  • Thursday – Clean PR Day
  • Friday – Deadlift PR Day
  • Saturday – Conditioning Day

Warm Up – Junkyard Dog warm up & PVC snatch Drills

Strength – Your choice of snatch complex working up to 60% or so from last week’s max snatch number.

  • Snatch grip deadlift to full extension, reset to power position, Snatch, Overhead Squat
  • Snatch grip deadlift to full extension, reset to above the knee, Snatch, Overhead Squat
  • Snatch grip deadlift to full extension, reset to the floor, Snatch, Overhead Squat

Alternate with – Monday Ring Work again! These are a limiting factor for many athletes so we are going to embrace the weakness.

  • Straight arm support, 15-20 seconds
  • Rings Dips – (x5-10 reps, bodyweight or weighted)

Conditioning – 1/2 Cindy! 10:00 AMRAP

  • 5 pull ups
  • 10 push ups
  • 15 air squats

Post Snatch complex weights, dip success, and .5 Cindy rounds to comments.

 

 

 

PR Train

Saturday, September 27th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Taking the Bench to PR City today!

—–

We are PR’ing on just SOME of the lifts this week, some of the lifts next week.

The awesome schedule so far -

  • Monday – PR Snatch
  • Tuesday – PR Squat
  • Wednesday – Jerk/Press
  • Thursday – Clean
  • Friday – Deadlift, handstand pushup work
  • Saturday – PR Bench, rope climb (bring long socks!!)

We will back off the following week (not next week, the week after).

—–

Warm-up - med ball throwing
Mobility 
- chest/shoulders, quads, forearms?

—–

Strength – Bench – 10/10 effort – (x1-3)
Establish a 1 or 3 rep max.
Want a challenge? Pause the bar on your chest.


Assistance – back work! – (3-4 sets)

Rope climb – (x1-3) – WEAR LONG SOCKS!
alternate with/
Band Good Mornings – (x12)

—–
Conditioning
 - 0:40 work, 0:20 rest, 2x through

-Wall balls (20#/14#, heavy=30#/20#)
-Ab mat sit-ups
-One arm DB power clean (50#/30#, heavy=70# KB/50#KB)
-L-sit holds (heavy= on rings, dun dun duuun), come down early? Minus 10 reps.

 

Post bench numbers and met-con reps to comments.

PR city where

Friday, September 26th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

PR City is so close! We’re rocking some strong deadlifts today, and PR’ing on the Bench press tomorrow!

—–

We are PR’ing on just SOME of the lifts this week, some of the lifts next week.

The awesome schedule so far -

  • Monday – PR Snatch
  • Tuesday – PR Squat
  • Wednesday – Jerk/Press
  • Thursday – Clean
  • Friday – Deadlift, handstand pushup work
  • Saturday – PR Bench, rope climb (bring long socks!!)

—–

Warm-up - animal walks
Mobility 
- hips, overhead mobility

—–

Strength – Deadlifts – 7-8/10 effort – (x5)
Double overhand. Smooth pull off the floor. Dead stop for each rep. Fast speed to the top.

alternate with

Handstand Push-ups! – (x3 reps)
Use parallettes whenever possible. Full range of motion!
Put feet on the floor or box to scale. (or just work regular pushups)


—–
Conditioning
 - Partner up! – 10 Min AMRAP

Partner A – Athletic burpee box jumps (24″/20″) (scale:step-ups)
Partner B – Plate pinch in each hand + stand there (45′s/ 35′s)

**Switch whenever you’d like, or when Partner B drops the plates.
**Three people? Then two people plate pinch at a time.

Post deadlift numbers and general life thoughts to comments.

KlintonJump

Thursday, September 25th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Klinton box jumping.
Why did it take so long for us to use animated gifs?!?

—–

We are PR’ing on just SOME of the lifts this week, some of the lifts next week.

The awesome schedule so far -

  • Monday – PR Snatch
  • Tuesday – PR Squat
  • Wednesday – Jerk/Press
  • Thursday – Clean
  • Friday – Deadlift, handstand pushup work
  • Saturday – PR Bench, rope climb

—–

Warm-up - partner athletic burpees + more
Mobility 
- lax ball – traps/rhomboids, banded spiderman stretches, PVC rack/shoulder stretches

—–

Strength – Cleans – 8/10 effort
Strong lifts, reduce weight if you miss.

Lvl 1 – Clean from power position – (x1-3 reps)
Lvl 2 – Clean from floor, pause above the knees – (x1-3 reps)

alternate with

Handstand work
Lvl 1 – chest to wall holds – 30 seconds
Lvl 2 – spotted handstand**
** you can spot at the calves (easy), the torso (medium), or the shoulder and upper arm (hard)


—–
Conditioning
 - EMOM – 12 minutes
Odd minutes  - 8 Overhead med ball throw (20#/14#)
Even minutes - 5 Cleans (whatever variation you performed for strength work)**

**Less than strength work. Start LIGHT (~50%) and move up if you’re hitting correct positions/feeling good.

Post clean numbers and handstand success to comments.

pooped

Wednesday, September 24th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

This should be a picture of Olga doing her FIRST MUSCLE-UP, but she hasn’t sent it to me.

—–

We are PR’ing on just SOME of the lifts this week, some of the lifts next week.

The schedule -

  • Monday – PR Snatch
  • Tuesday – PR Squat
  • Wednesday – Jerk/Press
  • Thursday – Clean
  • Friday – Deadlift
  • Saturday – PR Bench

—–

Mobility - foam roll/lax ball legs and lats

Warm-up – broad jumps, lateral jumps, split squat jumps

—–

Strength – Pressing – 8/10 effort
Reps should feel heavy, but manageable. Miss a weight? Reduce load by 5%

Lvl 1 – Push press – (x5)
Lvl 2 – Push press in split jerk position, or Jerk Pop – (x3)
Lvl 3 – Split Jerk – (x1/side)

alternate with

Assistance – Muscle-up work – (x3-5)
- Use the ground, box, partner assist or no assist
- Don’t push out the dip, just hold yourself off the ground while in bottom position of the dip (every level!)


—–
Conditioning
 - 10 min AMRAP
DB side lunges** – (x5/side)
Toes to bar/Knees to elbows/Hanging Scapular Retractions – (x10)
Hand release pushups – (x10)

**Hold a single 50lb or 30 lb dumbbell anyway you want. Feet must step out from a central point and back in, no keeping feet in place and just lunging left/right

Post split jerk awesomeness and muscle-up success to comments.

BenchDay

Tuesday, September 23rd, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Bench Day last week!

—–

We are PR’ing on just SOME of the lifts this week, some of the lifts next week.

The schedule -

  • Monday – PR Snatch
  • Tuesday – PR Squat
  • Wednesday – Jerk/Press
  • Thursday – Clean
  • Friday – Deadlift
  • Saturday – PR Bench

We’ll PR on the Jerk, Clean, and Deadlift next week!

—–

Warm-up – Jump rope
If you don’t have double-unders, work towards double-unders. If you DO have double-unders, work anything BUT double-unders. (triple-unders, backwards, criss-cross, one leg, etc, etc)

Mobility – Shoulder/squat stretching

Strength – Squats – 10/10 effort – (x1-3 reps)
Work up to PR’s/heavy weight in at least two of the three squats -
- Overhead squat
- Front squat
- Back squat

Conditioning – It is too beautiful to stay inside!
Partner band resisted sprints – ~100 feet – (x10/person)
Start the first few sprints < 100%

Post squat weights to comments.