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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Wednesday, July 1st, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

A mess of squat PRs!!

 

NEW ONLINE SCHEDULER SOFTWARE FOR CROSSFIT CLASSES!
LINK HERE.

THE LINK FOR GENERAL GYM CLASSES (FOR ACROBATICS, ETC)
IS HERE.

THERE HAVE BEEN ISSUES AND WE ARE WORKING THROUGH THEM. PLEASE SHOW UP TO CLASS, EVEN IF REGISTRATION DOES NOT WORK AND THANKS FOR YOUR PATIENCE!


Upcoming Events!

BALANCE FOOTBALL TEAM!

Hey Balance Team! We’re putting together a Balance Gym Coed Flag Football team that will play on the National Mall on Sundays through the Summer. Game times will range between 10am and 2pm. Spouses, friends that can ball and Balance members welcome! I think they’ll cap our roster around 20 players, so sign up now to get a spot! Registration ends June 30th or when the league fills up! #balancestrong Click here to register for the team


WEIGHTLIFTING SEMINAR! JULY 11th and 12th!
This will take place at CrossFit Balance Thomas Circle. The Heavy Metal Barbell Club will come in and teach two full days of Weightlifting goodness.
Itinerary and link to register HERE.

BUBBLE SOCCER
JULY 18th!!  2pm!! I am finalizing the details.

ADVENTURE PARK!
Trip here sometime when your Director stops traveling so much.

SPARTAN SPRINT RACE – JULY 12TH!!
Mary Scott is going to be running this with her husband and some friends.
Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

WEEKLY SCHEDULE!

  • Wednesday – PR Snatch
  • Thursday – Press, Strict Fran!
  • Friday – Deadlift, ALL CLASSES AS NORMAL
  • Saturday – NO CLASS AT FOGGY BOTTOM. 10am class at Thomas Circle Location!!

—–

Warm-up - hot lava!
Mobility - overhead mobility, couch stretch


Strength 

Snatches – (x 1-3 reps) 8-10/10 effort
- From hang or ground


Assistance – (2-3 x)

Chin-ups – (x3-5)
banded, free, or bar muscle-ups

alternate with

DB/KB RDL’s – (x 5/side)

Conditioning
0:45 work,0:15 rest, 2x through
Walls balls
One arm DB/KB clean (alternate sides)
Burpees
Ring Rows

Optional Cash Out! New for July!!
1 min handstand hold


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

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Tuesday, June 30th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Plate swings!

 

NEW ONLINE SCHEDULER SOFTWARE FOR CROSSFIT CLASSES!
LINK HERE.

THE LINK FOR GENERAL GYM CLASSES (FOR ACROBATICS, ETC)
IS HERE.

SORRY FOR THE HICCUPS!

 


Upcoming Events!

BALANCE FOOTBALL TEAM!

Hey Balance Team! We’re putting together a Balance Gym Coed Flag Football team that will play on the National Mall on Sundays through the Summer. Game times will range between 10am and 2pm. Spouses, friends that can ball and Balance members welcome! I think they’ll cap our roster around 20 players, so sign up now to get a spot! Registration ends June 30th or when the league fills up! #balancestrong Click here to register for the team


WEIGHTLIFTING SEMINAR! JULY 11th and 12th!
This will take place at CrossFit Balance Thomas Circle. The Heavy Metal Barbell Club will come in and teach two full days of Weightlifting goodness.
Itinerary and link to register HERE.

BUBBLE SOCCER
New date of  JULY 18th!!  Will happen starting around 2pm. I am finalizing the details.

ADVENTURE PARK!
Trip here sometime when your Director stops traveling so much.

SPARTAN SPRINT RACE – JULY 12TH!!
Mary Scott is going to be running this with her husband and some friends.
Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

WEEKLY SCHEDULE!

  • Tuesday – PR Squat
  • Wednesday – PR Snatch
  • Thursday – Press, 
  • Friday – Deadlift
  • Saturday – Conditioning? Or possibly cancelled classes. Will keep you posted.

—–

Warm-up - partner med ball throws, reverse wall balls
Mobility - squat mobility, rack mobility


Strength 

Squats – (x 1-3 reps) 8-10/10 effort
- Front and/or Back squat

alternate with

Ring work
- supports (10-20 seconds)
- dips (x 3-5)

Conditioning
0:30 work,0:15 rest, 3x through
KB swings – AHAP
L-sit holds/extensions (does not count toward score)
Lateral jumps

Cash Out
MAX time bar/ring hang

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

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Monday, June 29th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Mary Scott was challenged to a bike race by this cop AND WON.
CrossFit: Prepares you for anything, especially crime.

NOTE: WE ARE ROLLING OUT NEW ONLINE SCHEDULER SOFTWARE SOMETIME NEXT WEEK.
FULL DETAILS WILL BE POSTED AS THEY ARE GIVEN TO ME!

8pm CLASS TODAY!!!!


Upcoming Events!

BALANCE FOOTBALL TEAM!

Hey Balance Team! We’re putting together a Balance Gym Coed Flag Football team that will play on the National Mall on Sundays through the Summer. Game times will range between 10am and 2pm. Spouses, friends that can ball and Balance members welcome! I think they’ll cap our roster around 20 players, so sign up now to get a spot! Registration ends June 30th or when the league fills up! #balancestrong Click here to register for the team


WEIGHTLIFTING SEMINAR! JULY 11th and 12th!
This will take place at CrossFit Balance Thomas Circle. The Heavy Metal Barbell Club will come in and teach two full days of Weightlifting goodness.
Itinerary and link to register HERE.

BUBBLE SOCCER
New date of  JULY 18th!!  Will happen starting around 2pm. I am finalizing the details.

ADVENTURE PARK!
Trip here sometime when your Director stops traveling so much.

SPARTAN SPRINT RACE – JULY 12TH!!
Mary Scott is going to be running this with her husband and some friends.
Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

WEEKLY SCHEDULE!

  • Monday – PR Clean
  • Tuesday – PR Squat
  • Wednesday – PR Snatch
  • Thursday – Press
  • Friday – Deadlift
  • Saturday – Conditioning!

—–

Warm-up - animal walks
Mobility - lax ball hips/shoulders, partner chest stretch


Strength 

Cleans – (x 1-2 reps) 8-10/10 effort
- Clean from hang or ground
- Feeling good? Put it overhead

alternate with

Rope climbing

Conditioning
7 min AMRAP
10 Plate overhead sit-ups
10 Plate swings
10 Burpees onto plate

Cash Out
2 min bar/ring hang

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

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Saturday, June 27th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Why is the White House copying CrossFit Foggy Bottom’s Cover Photo?

NOTE: WE ARE ROLLING OUT NEW ONLINE SCHEDULER SOFTWARE SOMETIME NEXT WEEK.
FULL DETAILS WILL BE POSTED AS THEY ARE GIVEN TO ME!

 


Upcoming Events!

BALANCE FOOTBALL TEAM!

Hey Balance Team! We’re putting together a Balance Gym Coed Flag Football team that will play on the National Mall on Sundays through the Summer. Game times will range between 10am and 2pm. Spouses, friends that can ball and Balance members welcome! I think they’ll cap our roster around 20 players, so sign up now to get a spot! Registration ends June 30th or when the league fills up! #balancestrong Click here to register for the team

BUBBLE SOCCER
New Tentative date of  JULY 18th!! This is different than the July 11th date we were previously planning.

ADVENTURE PARK!
Trip here sometime when your Director stops traveling so much.

GO RUCK EVENTS!
There are some GoRuck Light events coming up June 13th.
These events run 4-5 hours and cover 7-10 miles.

SPARTAN SPRINT RACE – JULY 12TH!!
Mary Scott is going to be running this with her husband and some friends.
Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

NEXT WEEK’S SCHEDULE!

  • Monday – PR Clean
  • Tuesday – PR Squat
  • Wednesday – PR Snatch
  • Thursday – pressing
  • Friday – deadlift
  • Saturday – Outside Conditioning

—–

Warm-up - Court drills
Mobility - Lax ball hips, partner calf smash

Parkour!

Wall runs and Cat balances

Conditioning
0:45 work/0:15 rest, 3x through
T2B/K2E
Axle thrusters
Slam ball shouldering
Wall walks
Box jumps

Cash Out
2 min bar/ring hang

Just 4 more days of the June hang challenge! Then we will have a new cash out challenge!

Post your parkour success and met-con reps to comments!

bestgymbooyah

Friday, June 26th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Balance Gym wins Best Gym in Washingtonian Magazine!
But you already knew that.

5, 6, 7pm class today!! No 8pm classes again until Monday!

 


Upcoming Events!

BALANCE FOOTBALL TEAM!

Hey Balance Team! We’re putting together a Balance Gym Coed Flag Football team that will play on the National Mall on Sundays through the Summer. Game times will range between 10am and 2pm. Spouses, friends that can ball and Balance members welcome! I think they’ll cap our roster around 20 players, so sign up now to get a spot! Registration ends June 30th or when the league fills up! #balancestrong Click here to register for the team

SLIDE THE CITY!! – June 27th!! Giant slip n’ slide in Arlington! http://www.slidethecity.com/events/arlington-va/

BUBBLE SOCCER New Tentative date of  JULY 18th!! This is different than the July 11th date we were previously planning.

ADVENTURE PARK! Trip here sometime when your Director stops traveling so much.

GO RUCK EVENTS! There are some GoRuck Light events coming up June 13th. These events run 4-5 hours and cover 7-10 miles.

SPARTAN SPRINT RACE – JULY 12TH!! Mary Scott is going to be running this with her husband and some friends. Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

WEEKLY SCHEDULE!

  • Friday – PR deadlift, handstand work, Half Cindy workout
  • Saturday – Conditioning. Outside, if it’s not 1,000 degrees.

—–

Warm-up - Box jumps, dumbbell rack warm-up
Mobility - Lax shoulders, foam roll lats, adductor stretches


Strength 

PR Deadlift (x 1-3) – 8-10/10 effort
- Keep it classy. Use a spotter. Just kidding.

alternate with

Handstand work!
- back to wall kicking
- back to wall balancing



Conditioning - compare to November 17th, December 22nd, or April 24th!
“Half Cindy”
10 min AMRAP
5 pull-ups
10 push-ups
15 air squats

Optional Cash Out
2 min bar/ring hang

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

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Thursday, June 25th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

PR City! Bench today, deadlift tomorrow!

5, 6, 7pm class this Thursday and Friday. No 8pm classes again until Monday!


Upcoming Events!

BALANCE FOOTBALL TEAM!

Hey Balance Team! We’re putting together a Balance Gym Coed Flag Football team that will play on the National Mall on Sundays through the Summer. Game times will range between 10am and 2pm. Spouses, friends that can ball and Balance members welcome! I think they’ll cap our roster around 20 players, so sign up now to get a spot! Registration ends June 30th or when the league fills up! #balancestrong Click here to register for the team

SLIDE THE CITY!! – June 27th!!
Giant slip n’ slide in Arlington!
http://www.slidethecity.com/events/arlington-va/

BUBBLE SOCCER
New Tentative date of  JULY 18th!! This is different than the July 11th date we were previously planning.

ADVENTURE PARK!
Trip here sometime when your Director stops traveling so much.

GO RUCK EVENTS!
There are some GoRuck Light events coming up June 13th.
These events run 4-5 hours and cover 7-10 miles.

SPARTAN SPRINT RACE – JULY 12TH!!
Mary Scott is going to be running this with her husband and some friends.
Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

WEEKLY SCHEDULE!

  • Thursday – PR bench press
  • Friday – PR deadlift, handstand work, Half Cindy workout
  • Saturday – Conditioning. Outside, if it’s not 1,000 degrees.

—–

Warm-up - calisthenics
Mobility - lat/calf foam roll, partner foam roll chest stretch


Strength 

PR Bench press (x 1-3) – 8-10/10 effort
- Keep it classy. Use a spotter.

alternate with

One legged squat work – (x 3)

Conditioning
an easy one to keep fresh for PR deadlifts tomorrow!
0:40 work, 0:20 rest, 2x through
Seated wall balls – AHAP (throw to standing head height)
Court sprints (one length = one rep)
T2B/K2E
Jumping jacks

 

Optional Cash Out
2 min bar/ring hang

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

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Wednesday, June 24th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

 Erin and Andrea place second in this past weekend’s Femme Royale Competition!
Congrats to them and all competitors!

8pm Class this Wednesday!!


Upcoming Events!

BALANCE FOOTBALL TEAM!

Hey Balance Team! We’re putting together a Balance Gym Coed Flag Football team that will play on the National Mall on Sundays through the Summer. Game times will range between 10am and 2pm. Spouses, friends that can ball and Balance members welcome! I think they’ll cap our roster around 20 players, so sign up now to get a spot! Registration ends June 30th or when the league fills up! #balancestrong Click here to register for the team

SLIDE THE CITY!! – June 27th!!
Giant slip n’ slide in Arlington!
http://www.slidethecity.com/events/arlington-va/

BUBBLE SOCCER
New Tentative date of  JULY 18th!! This is different than the July 11th date we were previously planning.

ADVENTURE PARK!
Trip here sometime when your Director stops traveling so much.

GO RUCK EVENTS!
There are some GoRuck Light events coming up June 13th.
These events run 4-5 hours and cover 7-10 miles.

SPARTAN SPRINT RACE – JULY 12TH!!
Mary Scott is going to be running this with her husband and some friends.
Apparently this is more physically demanding than a Tough Mudder. More info here!

—-

WEEKLY SCHEDULE!

  • Wednesday – Snatch
  • Thursday – PR bench press
  • Friday – PR deadlift, handstand work, Half Cindy workout
  • Saturday – Conditioning. Outside, if it’s not 1,000 degrees.

—–

Warm-up - lax ball chest/shoulders, partner athletic burpees
Mobility - partner squat stretch, partner shoulder stretches


Strength 

Snatch (x 2-3) – 8+/10 effort
From hip, above knee, or ground

Conditioning
0:40 work, 0:20 rest, 3x through
One arm DB/KB power cleans (alternate)
Renegade Rows (alternate)
Med ball sideways throw (alternate)

Cash Out
2 min bar/ring hang

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