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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

CastroFoggyBottom

Tuesday, March 3rd, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

I should have asked him what 15.2 was going to be…

 

NEW MONTH! NEW WEEKLY SCHEDULE!!

This week’s schedule

  • Tuesday – Squats, handstands, pistols
  • Wednesday – Cleans, rowing, muscle-up work
  • Thursday, – Press, rope climb
  • Friday – Deadlifts, jump rope again!
  • Saturday – Misc. movements, Conditioning!

—–

Warm-up – partner med-ball toss
Mobility – partner squat stretch, partner overhead stretch


One legged squats!
- (3-4 x 5 reps) – warm-up the legs

then

Strength – Back squats – (x 5 reps) – 7/10 effort

alternate with

Handstand work
Lvl 1 – Chest to wall hold
Lvl 2 – Chest to wall, balance off wall (with spot)
Lvl 3 – Chest to wall, learn to fall out safely (with spot)

Conditioning
Tabata front squats – (95#/65#)
0:20 work/0:10 rest, 8 rounds
(compare to 12/26/14 or 11/13/14, if you have done this before feel free to add 10 lbs)

Rest 2:00

Tabata handstand shoulder taps
Handstand, Feet elevated push-up position, or push-up position

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

 

IMG_3333

Monday, March 1st, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Welcome the new athletes when you see them in class this week!!


NEW MONTH! NEW WEEKLY SCHEDULE!!

This week’s schedule

  • Monday – Snatches, jump rope
  • Tuesday – Squats, handstands, pistols
  • Wednesday – Cleans, rowing, muscle-up work
  • Thursday, – Press, rope climb
  • Friday – Deadlifts, jump rope again!
  • Saturday – Misc. movements, Conditioning!

—–

Warm-up – jump rope/bounding jumps
Mobility – shoulder/squat mobility

Strength – Snatch work – (x1-5 reps) – 7/10 effort
Lvl 1 – Overhead squat
Lvl 2 – Snatch balance


Assistance
RDL’s – (3×12) – snatch weight and above


Conditioning
7, 6, 5, 4, 3, 2, 1 reps
For time,  10 min cap

Wall balls – AHAP
Chin-ups/Ring rows
Burpees

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

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Saturday, February 28th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Another huge shout out to Beth, Werner, Andrew, Bernie, Amanda, and Colleen who ALL PR’ed their clean and jerk in yesterday’s CrossFit Open Workout!! Whoot!!
—–

HELP BALANCE GYM WIN BEST GYM!! VOTE CROSSFIT FOGGY BOTTOM FOR BEST CROSSFIT GYM TOO!!! VOTE EARLY! VOTE OFTEN!!
http://www.washingtoncitypaper.com/bestofpoll/nominations/vote/2905?year=2015


Saturday Funday! We are going to run the Eskimo Games! Come on out to test your skill and strength!!

Warm-up – foam roll, outside run
Mobility


ESKIMO GAMES!!
I hope you’re as excited as I am. I have been watching videos like this all day.
We will be doing MODIFIED exercises, plus a few extras I thought were appropriate.
Schedule subject to change, but I’m looking at the following events.

Kneel jump – kneel jump (start at knees, jump for distance)
Two foot high kick – max height “box” jump
Bench reach - partner glute ham
Seal hop – pushup crawl
Four man carry – axle zercher walk
Drop the bomb – inch worm hold
Indian stick pull – bar hang
Sled pull – sled pull
Top dog – sled push

 

Post your standings in the Eskimo Games, plus your favorite event!!

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Friday, February 27th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

CrossFit Open Workouts tonight at 7pm!!
We will run multiple heats! Register today if you haven’t already!

—–

HELP BALANCE GYM WIN BEST GYM!! VOTE CROSSFIT FOGGY BOTTOM FOR BEST CROSSFIT GYM TOO!!! VOTE EARLY! VOTE OFTEN!!

http://www.washingtoncitypaper.com/bestofpoll/nominations/vote/2905?year=2015

What is the CrossFit Open? – The CrossFit Open is a series of workouts announced over five weeks that you can compete on, and see your ranking with CrossFitters all over the world! Top competitors qualify for CrossFit Regionals competition.

How do I register? – Go here! http://games.crossfit.com/about-the-games/the-open

How do I submit a score? – We will be running the CrossFit Open workout on Friday at 7pm for each week it is announced. That means next Friday, February 27th at 7pm will be the first time. Even if you are not competing, come on out and cheer on your teammates!

This week’s schedule

  • Friday – Squats, handstands again! Open workouts at 7pm!
  • Saturday – Eskimo Games! Because of the cold weather, and because I think this would be fun. We’ll be doing some conditioning/games of skill. Obviously some will be heavily modified. (Except the ear pull)

—–

Warm-up – Lax ball chest/shoulders, Relay races

Mobility - partner hip stretch/calf stretch, partner overhead stretch

Strength – Back Squats – (x3-5 reps) – 8/10 effort
Good, heavy weight

alternate with

Handstand work – back to wall
Lvl 1 – Kick up
Lvl 2 – Kick up with light/no touch
Lvl 3 – Kick up in open with spot


Conditioning
3x through, For Time**
10 chin-ups (scale: bands)
15 box jumps (24″/20″)
10 ball slams (50/30)
15/side mountain climbers

**Extra challenge, have a teammate start 2:00 after you. If they “catch” you, then hold a squat position as they “play through”.
You can catch them again too.

Post squat weight and time through met-con!

MikeBUP

Thursday, February 26th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Give Mike a high five today, as he temporarily leaves us to campaign!

—–

HELP BALANCE GYM WIN BEST GYM!!
VOTE CROSSFIT FOGGY BOTTOM FOR BEST CROSSFIT GYM TOO!!!
VOTE EARLY! VOTE OFTEN!!

http://www.washingtoncitypaper.com/bestofpoll/nominations/vote/2905?year=2015

CROSSFIT OPEN KICKS OFF TODAY!!

What is the CrossFit Open?
- The CrossFit Open is a series of workouts announced over five weeks that you can compete on, and see your ranking with CrossFitters all over the world! Top competitors qualify for CrossFit Regionals competition.

How do I register?
- Go here! http://games.crossfit.com/about-the-games/the-open

How do I submit a score?
- We will be running the CrossFit Open workout on Friday at 7pm for each week it is announced. That means next Friday, February 27th at 7pm will be the first time. Even if you are not competing, come on out and cheer on your teammates!

This week’s schedule

  • Thursday, – PR Snatches, KB work
  • Friday – Squats, handstands again! Open workouts at 7pm!
  • Saturday – Eskimo Games! Because of the cold weather, and because I think this would be fun. We’ll be doing some conditioning/games of skill. Obviously some will be heavily modified. (Except the ear pull)

—–

Warm-up – Foam roll, KB/DB snatch
Mobility - dislocates, sotts press

Strength – Snatches – (x1-3 reps) – 8-10/10 effort
Lvl 1 – Snatch from above knees
Lvl 2 – Snatch from ground


Assistance – Snatch grip deadlifts – (2-3 sets of 5)
- Go heavier than strength weight


Conditioning
10 min AMRAP
One arm DB/KB snatch – (x5/side, non-alternating)
Toes to bar/Knees to elbows – (x 10)
Push-ups – (x 10)
Ab mat sit-ups – (x 10)

Optional cash out – (2×12) – (For Mike’s request for more upper body work)
Barbell curls
or
Band pull aparts

 

Post snatch PR’s, rounds through met-con, and how much you wish you could say “Sun’s out, Guns out”!

Screen Shot 2015-02-22 at 3.45.56 PM

Wednesday, February 25th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Shawn’s laser focus on the double-unders helps the CAL team rise above the competition!

—–

HELP BALANCE GYM WIN BEST GYM!!
VOTE CROSSFIT FOGGY BOTTOM FOR BEST CROSSFIT GYM TOO!!!
VOTE EARLY! VOTE OFTEN!!

http://www.washingtoncitypaper.com/bestofpoll/nominations/vote/2905?year=2015

CROSSFIT OPEN KICKS OFF THIS WEEK!!

What is the CrossFit Open?
- The CrossFit Open is a series of workouts announced over five weeks that you can compete on, and see your ranking with CrossFitters all over the world! Top competitors qualify for CrossFit Regionals competition.

How do I register?
- Go here! http://games.crossfit.com/about-the-games/the-open

How do I submit a score?
- We will be running the CrossFit Open workout on Friday at 7pm for each week it is announced. That means next Friday, February 27th at 7pm will be the first time. Even if you are not competing, come on out and cheer on your teammates!

This week’s schedule

  • Wednesday – Cleans + Overhead work, muscle-up work
  • Thursday, – PR Snatches, KB work
  • Friday – Squats, handstands again! Open workouts at 7pm!
  • Saturday – Eskimo Games! Because of the cold weather, and because I think this would be fun. We’ll be doing some conditioning/games of skill. Obviously some will be heavily modified. (Except the ear pull)

—–

Warm-up – Foam roll, DB clean + split jerks
Mobility - squat/rack mobility

Strength – rotate through clean, overhead work, muscle-up work

Cleans + Overhead work – (x2-4 reps) – 8-10/10 effort
Lvl 1 – Clean from above knees
Lvl 2 – Clean from ground
Lvl 3 – Clean ground + push press/split jerk

If not doing Lvl 3 – Push press or split jerk – (x3-5 reps) – 8-10/10 effort

Muscle-up work – (x3-5 reps)
- Ring or bar. Banded or free.


Conditioning
10 EMOM
Odd minutes: 3 power cleans – above knees – (50-60% of clean weight)
Even minutes: 3 muscle-ups (bar or rings) (sub: 3 chin-ups/3 push-ups)

Post clean/overhead weight PR’s to comments!

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Tuesday, February 24th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Skills to pay the bills! Nice work Andrea!

—–

HELP BALANCE GYM WIN BEST GYM!!
VOTE CROSSFIT FOGGY BOTTOM FOR BEST CROSSFIT GYM TOO!!!
VOTE EARLY! VOTE OFTEN!!

http://www.washingtoncitypaper.com/bestofpoll/nominations/vote/2905?year=2015

CROSSFIT OPEN KICKS OFF THIS WEEK!!

What is the CrossFit Open?
- The CrossFit Open is a series of workouts announced over five weeks that you can compete on, and see your ranking with CrossFitters all over the world! Top competitors qualify for CrossFit Regionals competition.

How do I register?
- Go here! http://games.crossfit.com/about-the-games/the-open

How do I submit a score?
- We will be running the CrossFit Open workout on Friday at 7pm for each week it is announced. That means next Friday, February 27th at 7pm will be the first time. Even if you are not competing, come on out and cheer on your teammates!

This week’s schedule

  • Tuesday – PR Deadlift, handstands
  • Wednesday – Cleans + Overhead work, muscle-up work
  • Thursday, – PR Snatches, KB work
  • Friday – Squats, handstands again! Open workouts at 7pm!
  • Saturday – Eskimo Games! Because of the cold weather, and because I think this would be fun. We’ll be doing some conditioning/games of skill. Obviously some will be heavily modified. (Except the ear pull)

—–

Mobility - hip/shoulder rolling
Warm-up
 – KB swings – two and one arm, Bar hang stretch

Strength – Deadlifts – (x1-3 reps) – 8-10/10 effort
Feel good? Go for a PR. Keep it Classy!

alternate with

Handstand work - Chest to wall work
Lvl 1 – chest to wall hold
Lvl 2 – chest to wall, learn to fall out
Lvl 3 – partner spotting


Conditioning
0:30/0:30 rest, 3x through
L-sit hold
One leg burpee (switch each rep)
One arm KB swing (switch each rep)
*score=total burpees and swings

Post deadlift PR’s to comments!