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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Saturday, August 29th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

This is one of the saddest things I’ve ever seen.

—-

EVENTS!

Fancy drinks on Saturday night? Yes!
9pm at The Partisan. This is “Foggy Night Out”, so dress up fancy! We are going to make it Classy!

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

WEEKLY SCHEDULE! – Great PR’s all week! We will reshuffle the schedule next week!

—–

Warm-up – jump rope
Mobility - partner calf roll, hip/shoulder stretches


Conditioning – Outside! – 20 Min AMRAP!
Partner up!
Dumbbell partner run (2 or 3 people = 1/4 mile, 1 person = 1/8 mile)
20/40/60 total DB swings
20/40/60 total Double-unders (scale: 40/80/120 singles)
10 total Partner push-ups

 

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


Post your met-con rounds to comments!

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Friday, August 28th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Today is Becky’s last day before she heads off to New York City!

Here’s a pic of her at Bubble Soccer! Wish her well when you see her in the evening class (7pm).

We are doing “Nadia” today, because Becky thought it would be cool and I agree. You can thank her for that one.

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EVENTS!

Drinks after class this Friday! Place TBD. I’ll post here or on Foggy Bottom Facebook page!

Fancy drinks on Saturday night? Yes!
9pm at The Partisan. This is “Foggy Night Out”, so dress up fancy! We are going to make it Classy!

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

WEEKLY SCHEDULE! – Great PR’s all week! We will reshuffle the schedule next week!

  • Friday – cleans, Nadia CrossFit workout
  • Saturday – Obstacle course around the gym? Actually, we’ll probably get outside and enjoy the weather now.

—–

Warm-up – Dodgeball!!
Mobility - squat mobility, rack mobility, wrist mobility


Strength

Clean complex – (x 1-3) – 6-7/10 effort – light and easy!
Clean pull from upper thighs, clean from upper thighs

alternate with

Handstand work
– Spotted chest to wall work
– Crow pose


“Nadia”
For time:
Thrusters (105/75) 12-9-6
Wall Balls (20/14) 24-18-12

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


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

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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!

—-

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!