Welcome to CrossFit Balance: Foggy Bottom

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    CrossFit Balance • 1339 Green Court NW • Washington DC 20005

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    CrossFit Balance: Foggy Bottom • 2401 M St NW • Washington DC 20037

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Event Alerts

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Friday, March 27th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Ben and Beth get after CrossFit Open Workout 15.5!

FINAL CROSSFIT OPEN WORKOUT TONIGHT AT 7PM,
THEN WE’RE HAVING A PARTY!!
COME ON OUT!!
PLEASE FEEL FREE TO BRING FOOD AND/OR DRINK TO SHARE!


A word about rowing!
This Mythbusting article is literally the best thing about the damper (that number on the flywheel), that you can read. Setting it to “10″ isn’t always the best! Today in class you get to find out what setting works well for you. We’ll be trying out the rower (erg) on several different damper settings at the beginning and the end.

For those of you doing the Open tonight – feel free to come by and play around on the rower, deadlift light, get inverted, and skip the 500 M sprints at the end.

 

Other Upcoming Events!

BUBBLE SOCCER
I am trying to make this a reality. Details to come.

ADVENTURE PARK!
We will also be planning a trip here!

GO RUCK EVENT?
There are some coming up. Deets to come.

—-

This week’s schedule

  • Friday – Deadlifts, handstand work, rowing
  • Saturday – Outside again? Sled work if the field isn’t yucky.
  • WE ARE RESETTING NEXT WEEK! DIFFERENT LIFT ORDER!

—–
Mobility - chest/shoulder roll, hip/lower back roll
Warm-up 
- 2 x Row 100 meters. Stroke rate – 24. Damper – 3, then 5.

Deadlift – (x 5 reps) – 7/10 effort
Strong and fast off ground. Touch and go if comfortable.

alternate with

Handstand work
- kick up back to wall
- kick up in the open with a spot


Conditioning
2 x Row 100 meters. Stroke rate – 24. Damper – 7, then 9.

2 x 500 Meter sprints at optimal damper setting.

 

Post your weights and 500M times to  to comments!

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Thursday, March 26th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

FINAL CROSSFIT OPEN WORKOUT ANNOUNCED TONIGHT!!
WE ARE RUNNING HEATS THIS FRIDAY AT 7PM, THEN HAVING A PARTY!!
COME ON OUT!!

Upcoming Events!

BUBBLE SOCCER
I am trying to make this a reality. Details to come.

ADVENTURE PARK!
We will also be planning a trip here!

GO RUCK EVENT?
There are some coming up. Deets to come.

—-

This week’s schedule

  • Thursday – Overhead work, muscle-up work
  • Friday – Deadlifts, handstand work, rowing
  • Saturday – Outside again? Sled work if the field isn’t yucky.

—–
Mobility - leg roll, shoulder roll, wrist stretching
Warm-up 
- Turkish get-up (DB, KB, med ball, slam ball)

Shoulder to overhead – (x 3-5 reps) – 8+/10 effort
Press, push press, or split jerk. Have at it.

alternate with

Muscle up work – rings and/or bar – (x 3-5 reps)


Conditioning
0:45 on/0:15 off, 3x
DB/KB power clean – alternate – AHAP
L-sit (parallettes or 20″ boxes)
Renegade row with pushup (row left, row right, pushup = 1 rep)

 

Post your weights and met-con reps to comments!

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Wednesday, March 25th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Upcoming Events!

BUBBLE SOCCER
I am trying to make this a reality. Details to come.

ADVENTURE PARK!
We will also be planning a trip here!

GO RUCK EVENT?
There are some coming up. Deets to come.

—-

This week’s schedule

  • Wednesday – PR Cleans! Thruster work!
  • Thursday – Overhead work, muscle-up work
  • Friday – Deadlifts, handstand work, rowing
  • Saturday – Outside again? Sled work if the field isn’t yucky.

—–
Warm-up - partner athletic burpees
Mobility - bar rack stretch on box, squat mobility

Cleans – (x 1-3 reps) – 8-10+/10 effort
- take from power position, above knees, or the ground
- feeling like dynamite? Push press or split jerk the weight once it’s there.


Assistance – Thruster work
Mobility, tips, and practice for good thrusters


Conditioning
8 Min AMRAP
5 thrusters – (95-135/65-95)
10 KB swings – (24-32KG, 16-24KG)
20 lateral jumps – (width of wood floor)

 

Post your clean weights and rounds through met-con to comments!

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Tuesday, March 24, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

So apparently Chief Ike’s is closing this week, with $1 drink specials on Friday.
Vote for that after the last CrossFit Open workout??

Also, because so many people were unaware
– remember that you can come in and use the CrossFit space for your own workout anytime there is not a class going on!

—-
Upcoming Events!

BUBBLE SOCCER
I am trying to make this a reality. Details to come.

ADVENTURE PARK!
We will also be planning a trip here!

GO RUCK EVENT?
There are some coming up. Deets to come.

—-

This week’s schedule

  • Tuesday – Squats, jump rope
  • Wednesday – PR Cleans! Thruster work!
  • Thursday – Overhead work, muscle-up work
  • Friday – Deadlifts, handstand work, rowing
  • Saturday – Outside again? Sled work if the field isn’t yucky.

—–
Warm-up - jump rope, banded squats
Mobility - partner squat stretch, barbell shoulder smash

Squats – (x 5 reps) – 8+/10 effort
Front squat and/or back squat
Those coming to noon or 5pm, I’ll show you how to hack squat too.

alternate with

Ring dips – (x 5)
- If you need to use your feet, try to lift them at the top


Conditioning
0:30 work/0:15 rest, 4x through
Court sprints – (one length = one rep)
Chin-ups – bands as needed
Around the world plate pass – (45/35) – (one orbit = one rep)
Overhead plate sit-up (45/25)

 

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

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Monday, March 23rd, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Give Coach Nicky a high five when you see him. He’s currently sitting 3rd overall for the Mid-Atlantic Region! Go Nicky!

Also, because so many people were unaware
– remember that you can come in and use the CrossFit space for your own workout anytime there is not a class going on!

 

—-
Upcoming Events!

BUBBLE SOCCER
I am trying to make this a reality. Details to come.

ADVENTURE PARK!
We will also be planning a trip here!

GO RUCK EVENT?
There are some coming up. Deets to come.

—-

This week’s schedule

  • Monday – PR Snatches! Pull-ups, Box Jumps
  • Tuesday – Squats, jump rope
  • Wednesday – PR Cleans! Thruster work!
  • Thursday – Overhead work, muscle-up work
  • Friday – Deadlifts, handstand work, rowing
  • Saturday – Outside again? Sled work if the field isn’t yucky.

—–
Warm-up - med-ball add-on
Mobility - wall squat, dislocates, sotts press

Snatches – (x1 – 3 reps) – 8-10+/10 effort
Take from power position, above knees, or ground.
Keep it classy!


Assistance
Pull-up work – (3-4 sets x 3-5 reps)
**Goal is chest to bar pull-ups with shoulders back.
Lvl 1  – Feet on box
Lvl 2 – Negatives – (x 2)
Lvl 3 – No assistance
Lvl 4 – Grip intensive/weighted


Conditioning
0:45 work/0:15 rest, 3x through
Burpee box jumps – (24″/20″)
Toes to bar/knees to elbows
Sideways med-ball throw – AHAP
*score = total reps

 

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

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Saturday, March 21st, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Coming up into our second week of PRs! Get ready to tackle Snatches and Cleans.

—-
Upcoming Events!

BUBBLE SOCCER
I am trying to make this a reality. Details to come.

ADVENTURE PARK!
We will also be planning a trip here!

Warm-up - Court drills, Chip relay
Mobility - Partner calf smash, Partner shoulder stretch

Gymnastics time!

Parallette work
- L-sits
- Pressing

Ring work
- Inversions

 


Conditioning – OUTSIDE
3x through, for time!

Start on basketball court
Jog to 25th and N st
Sprint to 25th and M st
Jog to 25th and N st
Sprint to 24th and N st
(total distance covered ~ 1/2 mile)

x 5/side - non-alternating - One arm DB snatch
x 5/side – alternating – Goblet lunges
x 10 – DB swings
x 10/side – non-alternating – Renegade rows

Back to the run!


Post your love of the outdoors to comments.

TuesdayAcro

Friday, March 20th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

CrossFit 15.4 workout tonight at 7pm!
Refreshments to follow!


A Word on Kipping Handstand Pushups

I’ll be frank: I think kipping handstand pushups are one of the worst movements to come out of CrossFit.

Kipping pull-ups, I can live with. They might not be the best for some people’s shoulders, and people should have a solid baseline of strict pull-ups before integrating them into their program, but I can understand the need/appeal. You get more reps in for your arms and get more work done. If you get tired, then you often fail to get up to the bar.

Kipping handstand pushups on the other hand are a way to do more reps in the handstand pushup, with the biggest difference that fatigued arms can cause you to land on your head. You are literally driving your head into the ground. You now risk vertebral trauma from piledriving your noggin.

Now I don’t claim that every exercise we do will be 100% safe – there will be scrapes, cuts, and bruises – but we look to minimize and avoid these injuries. We should consider what happens if we fail at a movement and/or become fatigued during it. Bailing out of a missed clean or snatch is something you learn in Foundations. Adjusting weight during a met-con if your form goes to hell is strongly encouraged/required.  Becoming too fatigued to do a strict handstand pushup (or being unable to do them in the first place) and you start using your head and neck as a pogo stick.

If you’re a CrossFit Competitor working their way to Regionals and the Games, then this may simply be a risk you are willing to take. For those of you who are not, pick scaled.

-Jim

This week’s schedule

  • Friday – PR Deadlifts, rope climb
  • Saturday – If it’s sunny, we’re going outside.

—– 

Mobility - lax ball shoulders, foam roller adductors
Warm-up
 - calisthenics

Deadlift – (x1-3 reps) – 8-10/10 effort
- touch and go is fine. keep it classy.

Rotate with

Handstand work
- scapular elevation – (x 5)

and

Rope climbs!


Conditioning
12 Min AMRAP
10 reps – Deadlifts – 1/4 to 1/3 your strength weight
15 reps – Wall balls – (20#/14#)
15 reps – Ab mat sit-ups
20/side – Mountain climbers

Post your deadlift weights and rounds through met-con to comments!