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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Saturday, April 25th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Some monstrous clean PR’s yesterday!
(plus, your Director managed to own 300!)

Upcoming Events!

BIKE RIDE THIS SATURDAY!
Coach Aaron is at it again! Meet in front of the WWF building at 12:30 for a planned 25-30 mile bike ride.
Should be beautiful weather for it!

CROSSFIT BALANCE 2015 GAMES APRIL 26TH!!!!!!!
We’ve got Amanda Bray and Beth Barrett competing this upcoming weekend!

Invites were based on open participation and score. We’re proud of their hard work!
Details of the event here!! https://www.facebook.com/events/694401387349051/

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

ADVENTURE PARK!
Trip here as the weather warms up.

GO RUCK EVENTS!
There are some GoRuck Light events coming up on April 25th, May 23rd, and 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

  • Saturday – Conditioning, outside?

—–

Warm-up - running drills
Mobility 
- lax ball hamstring, lax ball shoulders

Gymnastic time!

L-sit work

Ring inversions

Roll to standing/pistol!


Conditioning - OUTSIDE! BUNDLE UP!

Hill Sprints and Burpees

 

Post your gymnastic success and love of burpees to comments!

kiadk

Friday, April 24th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Pushups foreva.

Also, be this girl, don’t be that guy.

Upcoming Events!

BIKE RIDE THIS SATURDAY!
Coach Aaron is at it again! Meet in front of the WWF building at 12:30 for a planned 25-30 mile bike ride.
Should be beautiful weather for it!

CROSSFIT BALANCE 2015 GAMES APRIL 26TH!!!!!!!
We’ve got Amanda Bray and Beth Barrett competing this upcoming weekend!

Invites were based on open participation and score. We’re proud of their hard work!
Details of the event here!! https://www.facebook.com/events/694401387349051/

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

ADVENTURE PARK!
Trip here as the weather warms up.

GO RUCK EVENTS!
There are some GoRuck Light events coming up on April 25th, May 23rd, and 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 Clean, HALF CINDY
  • Saturday – Conditioning, outside?

—–

Warm-up - coach’s choice, box jumps
Mobility 
- rack box stretch, chest stretch, squat stretch

Cleans (x 1-3 reps) – 8-10/10 effort
- from hang or floor
- advanced athletes: try and put the bar overhead too

alternate with

Handstand work
- kicking up: back against wall or spotted in the open.

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

 

Post your clean PR’s and met-con reps to comments!

IMG_20150422_130007369

Thursday, April 23rd, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

PR cleans tomorrow. Get after it.

Upcoming Events!

CROSSFIT BALANCE 2015 GAMES APRIL 26TH!!!!!!!
We’ve got Amanda Bray and Beth Barrett competing this upcoming weekend!

Invites were based on open participation and score. We’re proud of their hard work!
Details of the event here!! https://www.facebook.com/events/694401387349051/

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

ADVENTURE PARK!
Trip here as the weather warms up.

GO RUCK EVENTS!
There are some GoRuck Light events coming up on April 25th, May 23rd, and 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 – Squats, pistol work, more ring work
  • Friday – PR Clean, HALF CINDY
  • Saturday – Conditioning, outside?

—–

Warm-up - court drills/animal walks
Mobility 
- partner calf smash, partner banded hip/calf stretches

Speed squats (x 3 reps) – 7-8/10 effort
- controlled descent
- explosive lift
- If it doesn’t look/feel fast, lower the weight

rotate with

One leg squat work – (x3-5 reps)
- Beginners – reverse lunges/ring assists
- Intermediate – heel lift/counter-weight
- Advanced – free standing/weighted

Ring dips – (x 5 reps)
Turn rings outward at the top


Conditioning
0:45 work/ 0:15 rest, 2x through
Court sprints – (one length = one rep)
Handstand shoulder taps
Russian twists – (45/25)
Slam ball shouldering – alternate side

 

Post your one leg squat success and met-con reps to comments!

EarthDown

Wednesday, April 22nd, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Happy Earth Day!

PR CITY! CHECK THE SCHEDULE!

Upcoming Events!

CROSSFIT BALANCE 2015 GAMES APRIL 26TH!!!!!!!
We’ve got Amanda Bray and Beth Barrett competing this upcoming weekend!

Invites were based on open participation and score. We’re proud of their hard work!
Details of the event here!! https://www.facebook.com/events/694401387349051/

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

ADVENTURE PARK!
Trip here as the weather warms up.

GO RUCK EVENTS!
There are some GoRuck Light events coming up on April 25th, May 23rd, and 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 – PR push press/split jerk work, ring muscle-up work, power clean awesomeness
  • Thursday – Squats, pistol work, more ring work
  • Friday – PR Clean, HALF CINDY
  • Saturday – Conditioning, outside?

—–

Warm-up - hungry, hungry hippos or coach’s choice
Mobility 
- overhead stretch, couch stretch, calf stretch

Push press or Split Jerk (x 1-4 reps) – 8-10/10 effort

alternate with

Ring Muscle-up work – (x3-5 reps)
- Beginners – work on unassisted chin-ups or ring rows
- Intermediate – work on band/box/partner assisted muscle-ups
- Advanced – work strict muscle-ups


Conditioning
8 min AMRAP
5 Hang power cleans – (~50% max clean weight)
10 Wall balls – (20+/14+)
10 V-ups

 

Post your push press/split jerk PRs and met-con reps to comments!

JimCatBalance

Tuesday, April 21st, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Parkour fun from last weekend. The cat balance.

PR CITY! CHECK THE SCHEDULE!

Upcoming Events!

CROSSFIT BALANCE 2015 GAMES APRIL 26TH!!!!!!!
We’ve got Amanda Bray and Beth Barrett competing this upcoming weekend!

Invites were based on open participation and score. We’re proud of their hard work!
Details of the event here!! https://www.facebook.com/events/694401387349051/

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

ADVENTURE PARK!
Trip here as the weather warms up.

GO RUCK EVENTS!
There are some GoRuck Light events coming up on April 25th, May 23rd, and 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

  • Tuesday – Snatch, rope climb, outside fun
  • Wednesday – PR push press/split jerk work, ring muscle-up work, power clean awesomeness
  • Thursday – Squats, pistol work, more ring work
  • Friday – PR Clean, HALF CINDY
  • Saturday – Conditioning, outside?

—–

Warm-up - side shuffle, grapevine, bounding jumps
Mobility 
- partner overhead stretch, partner squat stretch

Snatch complex (x 1-3 through) – 8+/10 effort
Start above knees, lift bar to hip, reset to knees and snatch

alternate with

Rope climbs


Conditioning
OUTSIDE!!
Group Indian Run – 2-3 short block laps
Everyone together, running in a single file line.
Pass the med ball backward in line.
When the person at the back has the ball, sprint forward to the front.
Dropped ball = 5 air squats for everyone!

Post your snatch weights and how much you love this weather to comments!

 

4-18-15-Foundations

Monday, April 20th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Welcome the new crew of CrossFitters to class this week!

PR CITY! CHECK THE SCHEDULE!

Upcoming Events!

CROSSFIT BALANCE 2015 GAMES APRIL 26TH!!!!!!!
We’ve got Amanda Bray and Beth Barrett competing this upcoming weekend!

Invites were based on open participation and score. We’re proud of their hard work!
Details of the event here!! https://www.facebook.com/events/694401387349051/

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

ADVENTURE PARK!
Trip here as the weather warms up.

GO RUCK EVENTS!
There are some GoRuck Light events coming up on April 25th, May 23rd, and 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

  • Monday – PR Deadlifts
  • Tuesday – Snatch, rope climb, outside fun
  • Wednesday – PR push press/split jerk work, ring muscle-up work, power clean awesomeness
  • Thursday – Squats, pistol work, more ring work
  • Friday – PR Clean, HALF CINDY
  • Saturday – Conditioning, outside?

—–

Warm-up - KB cleans, KB/DB turkish get-up
Mobility 
- adductor stretch, overhead stretch

PR Deadlifts (x 1-3) – 8-10/10 effort

alternate with

Handstand work
- chest to wall holds
- balancing
- walking!!

and

Toes to bar work/Knees to elbows
- light work for met-con


Conditioning
10 min AMRAP
10 toes to bar/knees to elbows
10 total overhead plate lunges – (45#/35#) – (5/side, alternating)
10 burpees to plate

Post your deadlift weights and met-con reps to comments!
Then go home and relax!

IMG_20150417_125025597

Saturday, April 18th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Athletes get after 15.1 workout!

Also, bike ride Saturday! Deets below.

Upcoming Events!

BIKE RIDE AGAIN!! SATURDAY, APRIL 18TH!! 12:30pm! 
Coach Aaron is organizing another bike ride on the Capital Crescent Trail.
He’s looking at a 17 mile ride, round trip, with a stop along the way for a snack!
Meet in front of the WWF building (the Panda building next to the Fairmont) at 12:30pm!

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

ADVENTURE PARK! Trip here as the weather warms up.

GO RUCK EVENTS! There are some GoRuck Light events coming up on April 25thMay 23rd, and 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

  • Saturday – Conditioning, Parkour?

—–

Mobility -  lax ball hips/shoulders/forearms

Parkour!
Bear crawl variations
Cat balances
Basic vaults

Conditioning OUTSIDE!
12 min AMRAP, Partner up

Partner Sled pull (scaled = partner band-resisted sprint) – ~1/3 soccer field – One partner runs out, one partner runs back
10 dynamic pushups/person
Partner Fireman’s carries (scaled = waiter’s walks, one dumbbell AHAP) – ~1/3 soccer field – One partner carried out, one partner carried back (or switch arms for waiter’s walk)
10/side renegade rows (non-alternating)

 

Post your favorite parkour reference to comments!