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

Saturday, August 10th, 2013

Written by CrossFit Foggy Bottom on . Posted in WODs

resistrunStorms again today! Argh!
I wanted to run you guys this week. What else can we do…

—–
Clean and Jerk work – 20 minutes – 6-7/10 on effort
Lvl 1 – Front squat and push press
Lvl 2 – Hang clean and push press
Lvl 3 – Hang clean and split jerk

We will be focusing on the change of elbow position that one sees when transitioning from clean to jerk. USA Olympian Kendrick Farris shows and describes it beautifully here –
JerkElbows—–
Assistance – 4x
Pull-ups/Bar Muscle-ups – x5

alternate with

Romanian Deadlifts -x10 – use clean weight, keep it strong and fast

—–
Conditioning
Partner up!
For Quality
Band resisted sprints – x6/person
Once finished,
30 partner burpees – face your partner, do a burpee, slap high five instead of clapping your own hands

Post clean and jerk revelations to comments! 

Friday, August 9th, 2013

Written by CrossFit Foggy Bottom on . Posted in WODs

BarsMORE PULL-UP BARS! WHEEEEEEE!

—–
Skill – Handstand
Focal point – externally rotating the arms/shoulders
– Get into a pushup position, keep your fingers facing forward, but rotate your elbows to face/bend backward.
– Do the same thing in your handstand work today.

Handstand balance – 7+ min
– Lvl 1 – split feet off wall (spot = calves)
– Lvl 2 – pirouette (1/4 turn) safely off wall (spot = hips)
 Lvl 3 – split feet off wall (spot = lower back)

—–
Strength work – 15 minutes
Floor Press – x8 – 6-7/10 effort
– Have no fear, the regular bench press will be coming soon!

alternate with

Towel Chin-ups – x8
– Drap one towel over bar for pull-up handles
– Use box for assistance if needed

—–
Conditioning
Use same barbell for all exercises
For Time
3x through
Handstand shoulder tapping (feet on wall or box, keep it safe!) – x10/side
Front squat (clean to position) – (95/65) – x10
Barbell row (95/65) – x10
Explosive Pushup – x10
Deadlift (95/65) – x10

Post time and handstand PR’s to comments!

Thursday, August 8th, 2013

Written by CrossFit Foggy Bottom on . Posted in WODs

One Arm DB Snatch

—–
Strength – 20 minutes – cycle through at least 5 rounds
Deficit Deadlifts – (x5)  – 6/10 effort
– Stand on a 35 or 45 lb bumper plate, deadlift as normal
– If proper position can not be held, work from the ground
– deload weight for every single rep

Partner-resisted pushups (x5)
– Grab a teammate, have them face you and push down on your shoulders

Band pull aparts (x10)
– Band at chest height, arms straight

—–
Conditioning
6 min AMRAP
Walls Balls (20/14) (x10)
Renegade Rows (one arm rows in pushup position) (50’s/30’s) (x5/side, alternating)
Ab mat sit-ups w/ 10 lb bumper plate (sit all the way up) (x10)

Post rounds through to comments!

Wednesday, August 7th, 2013

Written by CrossFit Foggy Bottom on . Posted in WODs

clowneysmashCleans Today! They build explosive power!
Because you want to be the guy in red, not the guy in yellow…

FIRST 5PM WEDNESDAY CLASS TODAY!

—–
Clean work – going lighter/faster – 20 minutes – 6/10 effort
Lvl 1 – Front squat with pause at bottom (x3)
Lvl 2 – Hang power clean, recover, then front squat (x2 of whole complex)

—–
Pull-ups/Bar Muscle-ups – 4×6
Work banded or normal for either one

Banded Good Mornings – 4×12

—–
Conditioning
5 rounds for time
Dumbbell power clean and jerk (two dumbbells) (x4 total)
Side shuffle – court length and back

Post times to comments!

Tuesday, August 6th, 2013

Written by CrossFit Foggy Bottom on . Posted in WODs

GroupHandstandHandstands Today!
We need at least 5 people in each class so that we can try this…

—–
Skill – Handstand
Handstand balance – 5-7 min
– Lvl 1 – split feet off wall (spot = calves)
– Lvl 2 – pirouette (1/4 turn) safely off wall (spot = hips)
 Lvl 3 – split feet off wall (spot = lower back)

—–
Strength Round – alternate through – 20 minutes+
Knees to elbows/Toes to bar – (x5)
– Slow and controlled

Box Jumps/One leg squats – (x5)
– 3-4 rounds of box jumps, rest should be one leg squats

Handstand Pushups – (x5)
– Use parallettes for full range of motion
– Adjust height of feet
– Chest to wall

—–
Conditioning
EMOM – 8 minutes
Hollowbody rock – 0:15 – (find a challenging variation)
Burpee broad jump – Long court length and back (or equivalent length. Watch your teammates!)
If you fail to get back to start by the next minute, you are done. If you can’t complete all 8 rounds, cash out with 30 burpees.

Post any Gymnastic breakthroughs you had today!

Monday, August 5th, 2013

Written by CrossFit Foggy Bottom on . Posted in WODs

ArtDonovan“The only weight I ever lifted weighed 24 ounces. It was a Schlitz. I always replaced my fluids.”
– Art Donovan (June 5th, 1924 – August 4th, 2013)

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5pm class today! Also, last chance to put in your order for a Tuxedo T-shirt!

—–
Snatch work – 6/10 effort
Lvl 1 – Overhead squat (x3)
Lvl 2 – Snatch balance (x3)
Lvl 3 – Straight arm pull, Hang power snatch, Hang squat snatch

Assistance – 4x through
Sotts press –  (x6)
Chin-ups – (x6)
Barbell One Leg Romanian Deadlift (x6/side)

Conditioning
“No Rep”
4x through, for time, 10 minute cap
One arm dumbbell power snatch – (x3/side)
Duck Walk – court length and back
One arm dumbbell power snatch – (x3/side)
Plate pinch walk – court length and back

Post your times to comments!

Saturday, August 3rd, 2013

Written by CrossFit Foggy Bottom on . Posted in WODs

Workout5pm Classes – Monday, Wednesday, Friday, start next week!

—–
Overhead Squat work – sets of 5 – 20 minutes
– Go heavy
– Drop to front when done and clean back up to rack
– If you get up to bodyweight, Try it for 10 reps!

The Overhead Squat Article – by Dan john

—–
“Half Cindy”
10 Min AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

– Strict or jumping pull-ups
– 2 athletes to a bar
– Run heats as needed

Got 10 overhead squats at bodyweight! Boast here!