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

Monday, May 13th, 2013

Written by CrossFit Foggy Bottom on . Posted in WODs

Proper-SquatSquats today!
#3 is a high squat, #4 is a proper parallel squat
Squat as low as you safely can. Your squat should not get shallower with more weight.

First order of business! Register for Classes!
Registering for classes ahead of time helps us provide the best coaching experience for YOU!

1Click here to bring up our MindBody Login Screen.
2. Click on “Forgot Password?” in the upper right hand side of the screen.
3. Enter and submit the email address that you registered with us. If you are not sure, please email me so I can check.
4. Go back to the login screen. User name is your email. Enter the password you just set.
5. Click on the “CrossFit Classes” tab and sign up for the appropriate class. Done!

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Workout of the Day
Warm-up/Mobility

Samson stretch – short court and back
Mountain climbers – 10/side
Spiderman stretch – 5/side
Lacrosse ball or Foam Roller – Triceps/Teres Major – 1min/side
– With this rolling, we are looking to dig into the area right behind the armpit to help our shoulders get into proper position during the squat
postshouldermusc1
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Strength
Squats! – 8×3 total sets  – 7-8/10 on effort on top sets – looking to go heavier than last week
Lvl 1 – Front Squats
Lvl 2 – Back Squats
Feel free to switch back and forth between the two levels, as usual.

———-
Assistance work
3x through
One leg squat – (x5/side) – as big a range of motion as possible!
Lvl 1 – use a squat rack, secured by your teammate, for assistance
Lvl 2 – regular, no assistance
Lvl 3 – grab a single 20-50 lb dumbbell
Chin-up work – (x8) – full range of motion!
Lvl 1 – banded chin-up
Lvl 2 – chin-up negative with increasing pull (x1)
Lvl 3 – chest to bar (use a band if needed)
Lvl 4 – Grip-intensive chin-ups (beast bar, hangboard, fat grips, globe gripz, etc)

———-
Conditioning
3 rounds through – 0:30 work/0:15 rest
Box Dips – use feet if needed
Dumbbell Swings (50#/30#)
Jumping Jacks

Keep a running rep count. Score is total completed reps of all exercises.


Post squat weight and met-con score to comments!

 

 

Saturday May 11th, and Sunday May 12th, 2013 – Weekend Update!

Written by CrossFit Foggy Bottom on . Posted in WODs

May 11-2013Another Foundations Class kills it this past Saturday!
Give them a warm welcome when you see them in class this week!

With the new wave of athletes, I want everyone to register to class whenever possible! This allows us to plan for busy classes and lets all of you see where there is space in class.

How to register?

1Click here to bring up our MindBody Login Screen.
2. Click on “Forgot Password?” in the upper right hand side of the screen.
3. Enter and submit the email address that you registered with us. If you are not sure, please email me so I can check.
4. Go back to the login screen. User name is your email. Enter the password you just set.
5. Click on the “CrossFit Classes” tab and sign up for the appropriate class. Done!

FOGGY BOTTOM GRAND OPENING THIS FRIDAY AND SATURDAY!!

We are holding a grand opening for the entire gym this Friday and Saturday. Classes, events, and refreshments abound!

Info here: http://balancegym.com/foggy-bottom-grand-opening

I will see you there!!

Friday, May 10th, 2013

Written by CrossFit Foggy Bottom on . Posted in WODs

funny-captions-moving-dayDeadlifting!

Warm-up
3x
Dumbbell swings – x10 – light, easy weight
Bear Crawls – 1/2 long court and back

Mobility
Piriformis roll on lax ball or foam roller

Strength
Deadlifts! – 8×3 total sets – 7/10 on effort – Heavier than April 12th

Assistance
4x through
Toes to bar/Knees to elbows – x10
Bent over barbell rows – x10 – pick a manageable weight (~1/4 deadlift weight to start)
only the arms should move. No body english.

Conditioning –
“Crawl, Clean, Carry”
AMRAP 8 minutes
Bear Crawl – Long court and back
– Alternately, you can lunge 1/2 long court and back, and 10 pushups
One Arm Clean and Push/Push Press/Split Jerk – 5/side – (50#/30#)
– Control the dumbbells when you put them down!
Single Plate Pinch Carry in Front of body – Long court and back
Pinch from the top with two hands, the heaviest bumper you can. Hold it in front of you as you walk.

Post Deadlift weights and number of rounds through the Met-con!

Thursday, May 9th, 2013

Written by CrossFit Foggy Bottom on . Posted in WODs

HandstandWeddingHandstand walking. What else did you expect?

Warm-up
PVC dislocates – x10
Wrist stretching ~1min

Skill work – Handstands
Crow pose or split off wall. Practice balancing for 5+ minutes. Grab a spot each time.

Warm-up #2
Jump rope – 3 minutes

Mobility
Ankle mobilization –  drive knee to wall, 10/side
ankle mob
Spiderman stretch – 10/side
Quick drop to squat – x10 – stand with feet together, then shuffle feet out and drop quickly into a squat.

Strength

Clean drill work
4×1 – Straight arm pull from power position, then immediately reset and clean from power position, that constitutes one rep/set. Work up to light to medium weight.

Clean work – 6×2 total sets – work up to 7/10 on perceived effort – Start from the power position, above the knees, or the ground.

Assistance work
Chin-up negative – 4×1
or
Chin-up negative with increasing pull – 4×1 – lower yourself down 1 inch, pull back up, lower down 2 inches, pull back up, etc. Continue until you can’t pull back up, then complete the negative.
or
One arm assisted chin-up – 4×2/side – Assisting hand palm down, use the bar as little as possible to pull yourself up.

Conditioning

Handstand holds – feet on ground, box, or wall
3 x 60 seconds
Any remaining time not held in the handstand should be held in the squat position
Rest 30 sec – 1 min between rounds

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Wednesday, May 8th

Written by CrossFit Foggy Bottom on . Posted in WODs

Warm up/Mobility – 3-5 min – foam roll/lax ball any sore areas from the past two days whether it be legs, shoulders, back, or all three.  Then 2 times through – 15 jumping jacks, 10 med ball cleans, 5 inch worms pausing at the bottom for 3 push ups

STRENGTH! – Shoulder to Overhead – 6 sets of 4 with an effort level of 7/10

Lv1 – Strict Press from a split position – Switch which leg is in front for each set of 4

Lv2 – Push Press with a 2 second pause at the top

Lv3 – Split Jerk, alternating legs with each rep, starting with your weaker side

Work on keeping a nice tight set up regardless of which level you choose.  Keep you butt, trunk, and back super tight.  For push press and jerks, make sure you keep that weight back and use that hip drive!  Keep your focus for each rep in each set and really commit to punching that bar up.

Accessory work  to be completed once all sets of shoulder to overhead are done – Hanging scapular retractions – 3 x 10

Conditioning – 3 attempts at a max effort 500M row – work to rest ratio will depend on the class size and number of rowers.  Ideally we are looking for 1:1 so if you row your first 500M in 1:45, rest 1:45 before your second attempt.  All out effort!

Post weights and row times to comments!

Tuesday, May 7th

Written by CrossFit Foggy Bottom on . Posted in WODs

Warm up/Mobility –

Foam Roll lats 30sec/side
Lax Ball for upper back/shoulders 1min/side

PVC Pipe dislocates x10
PVC Pipe Overhead squats x10

Coach will lead the group in the Burgener Warm up – an excellent way to get mobile for the strength piece…

SNATCH – 8 sets of 3 reps adding a little bit of weight to last week keeping the effort level at 7/10. You will be working up in weight with each set. Everyone should perform their first set with an empty bar. Snatches can be performed from the power position, above the knee, or from the ground. Remember to use your HOOK GRIP!

HookGrip

Alternate sets of snatches with 5 sets of 5 Dips –

Lv1 – on boxes, foot assisted
Lv2 – on boxes unassisted
Lv3 – on rings

Conditioning – TABATA!

We will perform 3 rounds of tabata. Each round of tabata will constitute 8 rounds of 20 seconds of work, 10 seconds of rest for a total duration of 4 minutes. There will be a strict 1 minute rest between the rounds of tabata. Keep track of reps for each of the 8 rounds. Your score will be the LOWEST amount of reps completed during each 8 round interval. The rounds will look like this –

Round 1 – Jump Rope (single skips, double unders, or tuck jumps) – 4:00
1 minute rest
Round 2 – Russian Twists! (grab a plate 10lb – 45lbs) – 1 rep of a Russian twist constitutes tapping both the left and right side. – 4:00
1 minute rest
Round 3 – Burpees – 4:00

Monday May 6th, 2013

Written by CrossFit Foggy Bottom on . Posted in WODs

Warm up/Mobility – Foam roll quads and glutes – 1 min/side
Using a lax ball, roll out each hamstring – 30 sec/side
2 rounds – 5 jumping pull ups, 10 push ups, 15 air squats

STRENGTH! 5×5 working sets of squats. Adding a bit of weight to last week but keeping it around a 7/10 effort level. Squats should be super clean this week. Keep that chest up and squat low. Choose between –

Lv1 – Front Squats
Lv2 – Back Squats

Once you warm up to your working sets, super set with –

5 x 5 ring rows

CONDITIONING –

5 rounds for time –

10 Dumbbell step ups (5/leg)
5 Dumbbell clusters*

*Clusters begin with the dumbbells on the ground, cleaning the dumbbells and going right into a thruster. Go heavy 30-50lbs.

Post weights and time to comments.