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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Thursday, August 27th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Just a fraction of the deadlift PR’s everyone hit yesterday. Nice work!

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EVENTS!

Drinks after class this Friday!

Fancy drinks on Saturday night? Yes.

CrossFit Balance Throw-down! September 19th!
https://www.facebook.com/events/789035154538908/

WEEKLY SCHEDULE! – last week for PR’s. We will reshuffle the schedule next week!

  • Thursday – snatch
  • Friday – cleans, Nadia CrossFit workout
  • Saturday – Obstacle course around the gym?

—–

Warm-up/Mobility - lax ball hips/quads/shoulders, animal crawls, PVC drilling


Strength

Snatch complex – (x 1-3) – 6-7/10 effort – light and easy!
Snatch pull from hips, snatch from hips


Assistance – (3-4 x)

landmine twists – (x5/side)
- work to heavy (45#+/25#+)

chin-ups – (x 5)


Conditioning
Tabata and a half
odd rounds – KB swings – AHAP
even rounds – Burpee box jumps

Cash Out (last week for the L-sit!)
1 min L-sit hold


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

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Wednesday, August 26th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

“Outside Helen” workout this past weekend.
Beautiful day!

—-

EVENTS!

Drinks after class this Friday!

Fancy drinks on Saturday night? Yes.

CrossFit Balance Throw-down! September 19th!
https://www.facebook.com/events/789035154538908/

WEEKLY SCHEDULE! – last week for PR’s. We will reshuffle the schedule next week!

  • Wednesday – PR deadlift
  • Thursday – snatch
  • Friday – cleans, Nadia CrossFit workout
  • Saturday – Obstacle course around the gym?

—–

Warm-up - musical med-balls
Mobility - side lunges, partner shoulder extensions


Strength

Deadlift – (x 1-3) – 8-10/10 effort

alternate with

Ring support holds – (10-20 seconds)
- hold straight arm support as well as bottom of dip


Conditioning
10 Min AMRAP
DB goblet lunges – alt – 10/leg
Renegade rows – non-alt – 10/arm
Lateral jumps – 20
Pushups – 10 (heavy:explosive)

Cash Out (last week for the L-sit!)
1 min L-sit hold


Post your deadlift weights and total met-con rounds/reps to comments!

wallballforeva

Tuesday, August 25th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Wallballs foreva.

—-

EVENTS!

Drinks after class this Friday!

Fancy drinks on Saturday night?

CrossFit Balance Throw-down! September 19th!
https://www.facebook.com/events/789035154538908/

WEEKLY SCHEDULE! – last week for PR’s. We will reshuffle the schedule next week!

  • Tuesday – PR overhead pressing + benching
  • Wednesday – PR deadlift
  • Thursday – snatch
  • Friday – cleans, Nadia CrossFit workout
  • Saturday – Obstacle course around the gym?

—–

Warm-up - add-on
Mobility - calf/hip mobility, overhead mobility


Strength

Bench press – (x 1-3) – 8-10/10 effort

Shoulder to overhead (press/push press/split jerk) – (x 1-3) – 8-10/10 effort

alternate with

One leg squat work – (x 3-5 reps)


Conditioning
0:40/0:20, 2x through
Wall walks (no push-up)
Pull-ups (scale:banded pull-ups)
One arm DB power clean (1st rd-left, 2nd rd-right)
DB Waiter’s walk (1st rd-left, 2nd rd-right) (one length=one rep)

Cash Out (last week for the L-sit!)
1 min L-sit hold


Post your pressing weights and total met-con reps to comments!

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Monday, August 24th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Foggy Bottom represents this past weekend in the CAL competition, winning the 2nd workout of the day! (The hardest one to date!)

—-

EVENTS!
CrossFit Balance Throw-down! September 19th!
https://www.facebook.com/events/789035154538908/

WEEKLY SCHEDULE! – last week for PR’s. We will reshuffle the schedule next week!

  • Monday – PR squats
  • Tuesday – PR overhead pressing + benching
  • Wednesday – PR deadlift
  • Thursday – snatch
  • Friday – cleans, Nadia CrossFit workout
  • Saturday – Obstacle course around the gym?

—–

Warm-up - partner warm-up
Mobility - squat mobility, partner shoulder stretch


Strength – 8-10/10 effort – (x 1-3)
Front and/or Back squats

alternate with

Handstand push-up work – (x 3 reps)
parallettes or none

Conditioning – Partner Up!**
8 min AMRAP
20 total Deadlifts – (135#/95#)
15 Ab-mat sit-ups – (all done together at once)
20 total Wall balls – (each throw = one rep)

**have three people? Add another 10 reps to the deadlifts and wall balls

 

Optional Cash out - L-sit holds, one minute.


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

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Saturday, August 22nd, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

New shipment of lacrosse balls!

I give it 3 weeks before they are all gone.

WEEKLY SCHEDULE!

  • Saturday – Outside conditioning, weather permitting

Next week we are PRing on squats, pressing, and deadlifts on Mon/Tue/Wed respectively!

—–

Warm-up - court drills
Mobility - wrist stretching, partner gymnastic drills


Handstand work
- spotted balances

Ring muscle-up work
and/or
Ring inversion work

Conditioning
Outside Helen! Compare to May 4th, April 2nd, or July 16th!

3 Rounds for Time!
Shorty-short block run (~400 meters)
21 Kettlebell swings (24 KG/16 KG)
12/arm Kettlebell rows

Cash out - One minute l-sit lifts !


Post your handstand/ring success and met-con times to comments!

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Friday, August 21st, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Welcome Ahmed to the coaching staff!

A bit about him -
“Ahmed has been a certified fitness trainer with Gold’s Gym since 2010. Along with being a trainer, he is a certified CrossFit Level 1 Coach and CrossFit judges certified. He enjoys CrossFit because of its impressiveness- the workouts require so many skills enabling the athlete to feel accomplished and powerful. Ahmed was a swimmer on Egypt’s national team (his home country). Today, in his free time, he enjoys working on his mobility, form, and learning about new skills. He wants to help CrossFitters improve during their workouts. Ahmed wants to be an inspiration to others as a strong athlete and coach and eventually open his own CrossFit gym.”

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WEEKLY SCHEDULE!

  • Friday – PR cleans
  • Saturday – Outside conditioning, weather permitting

—–

Warm-up - junkyard dog drills
Mobility - hip stretch, partner chest stretch, partner rack stretch


Strength – Clean – 8-10+/10 effort – (x 1-3 reps)
Start from upper thigh, knees, and/or ground.
Keep it classy.

alternate with

Rope climb work

Conditioning
10 Min EMOM
3 deadlift
1 hang squat clean
2 thrusters (you may do the first one out of the clean)

Cash out - One minute l-sit lifts again!


Post your clean weight and met-con weight to comments!

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Thursday, August 20th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

I get this excited about barbell snatches myself.

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WEEKLY SCHEDULE! – Giving the legs a little recuperation before going for PR’s later this week!

  • Thursday – PR snatch
  • Friday – PR cleans
  • Saturday – Outside conditioning, weather permitting

—–

Warm-up - jump rope, box jumps
Mobility - hip stretch, t-spine mobilization, shoulder pvc drills


Strength – Snatch – 10+/10 effort – (x 1-3 reps)
Start from hips, knees, and/or ground.
Keep it classy.


Assistance
Barbell ab rollouts – (3 x 6)

Conditioning
10 Min EMOM
2 OHS
2 split squat jumps (unweighted, weighted)
2 chin-ups (banded, free, weighted)

Cash out - One minute l-sit lifts


Post your snatch weight to comments!