Crossfit Balance League Start Today

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Don’t forget the CrossFit Balance League kicks off this Saturday at Glover Park. The first workout starts at 1pm. We should be wrapping up by 3pm! Plan on being there to warm-up by 12:30pm. First workout briefing is at 12:50pm.

All members and friends should come out to support everyone! Post workout festivities to be announced by this Friday.IMG_7978

Announcing CrossFit Balance Ladies Partner Throwdown

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CrossFit Balance Members-Only Ladies Competition (Teams of 2)

CrossFit Balance has always empowered and inspired members to compete whether in the CrossFit Balance League, Flex on the Mall, participating in The Open, and other local competitions.  In competition, we learn about ourselves, push a little farther, and get to be a part of a grander community beyond our classmates.
On Saturday, August 13th from 9am-11am, CrossFit Glover Park will be hosting a ladies teams of 2 competition.  Our objective is to provide a healthy competitive outlet for all women of CrossFit Balance to connect, challenge themselves, and most importantly have fun!
We will have an RX, Open/Fun division. We will have cap teams at 15 Rx’d and 15 Open/Fun.  First come, first serve!  Email Emily to reserve a spot at  Register by August 10th.  Event is free!  You must be members of CF Balance to participate!
Movement standards:
RX athletes- Chest-to-bar pull-ups, handstand push-ups, toes to bar, double-unders, snatch 95#, etc.
Open athletes- Pull-ups, push-ups, double-unders, snatch 65#, etc.
Fun athletes- Jumping pull-ups, snatch 35#, etc.

Thursday July 7, 2016

Written by CrossFit Foggy Bottom on . Posted in Events, WODs

Don’t forget about the overhead shoulder mobility seminar today from 5-5:30. You have to sign up to come to the seminar click here to sign up. There are only 2 spots left!12507604_1537330139911678_5619692380657875433_n

WOD for Thursday

10min find a 1rm hang squat clean


“Clean and press” 15min cap

Version a.


Hang Squat clean 135/95#


Version b.

Hang Squat clean 95/65#


Knowledge Bombs about to be Dropped

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Thursday July, 7th from 5pm to 5:30 Airrosti will be sending down one of their movement specialist to teach a seminar on Overhead mobility. This seminar will be extremely insightful for those that want to improve their range of motion, keep their shoulders healthy and know how to take care of their shoulders. To sign up for the seminar click the link below and then take the 6’oclock class after!


Written by CrossFit Foggy Bottom on . Posted in Events, WODs

Join Michael Lorenzen this Saturday at 9am for work on your kip!  Have an opportunity to break down your mechanics and focus on better efficiency whether applied to pull-ups, toes to bar, or muscle-ups.  Perfecting your hollow body swing and doing this well is essential for efficiency.  We all can use more work on better activating our hips in the swing!  All levels welcome.  This will be held in conjunction with the 9am class at our Thomas Circle location.

 This 9am class and workshop are the perfect Warm-up to the Scavenger Hunt.  Everyone who is participating in the hunt…. Should aim to work with Michael beforehand if you’re able to “swing” it(pun intended). Stay tuned for more events, seminars, parties, and overall Balance Funitude.

Sunday, June 8th, 2014

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  • Next weekend, June 14th will be the Flex on the Mall.  Balance Gym will be having a tent for athletes and any members that want to check out this great event.  There’s still time to register a team of 4 (2 men, 2 women).  More details here –
  • Capital Affiliate League! .  This is a great way to get exposure to a friendly yet competitive Crossfit environment, set goals, and keep yourself motivated to train over the Summer.  We would need at least 4 but upwards of 8 people to form a scaled team.  Anyone interested please shoot an email to Eric –
  • June 21st FARM PARTY! The owner of Balance Gym, Mark, owes a “farm” out in West Virginia, about a 1.5 hours outside the city (a little past Winchester, VA). We will be heading out there to soak up some sun, BBQ, go tubing, light up a bonfire, camp, and of course work out!! RSVP HERE! We can figure out car pooling as the date approaches!!
  • July 19th!! Sandy Springs Adventure Park!!!!  – If you get to two CrossFit events this year, make it the Farm Party and this one. If you only make it to one, make it this one. We are heading to an outdoor ropes course for the day to challenge our mind and body. RSVP HERE! We will also figure out carpooling as the date approaches!