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

  • cfb-tc

    CrossFit Balance • 1339 Green Court NW • Washington DC 20005

  • cfb-gp

    CrossFit Glover Park • 2121 Wisconsin Ave NW • Washington DC 20007

  • cfb-fb

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

  • circle-b-clear

    Balance Gym • 1111 14th St NW • Washington DC 20005•

Event Alerts

MARCH 17, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Friday 

It’s GO time nr. 4!! 

Open Night Friday’s at CFFB with Coach Rob and Jordan!
-The morning and noon classes will run as normal classes today.
-Open Night Friday’s starts at 4:30pm – 7:30pm. 
We will be running heats! Write down your name to the heat sign-up on the whiteboard when you arrive. It will be first come, first serve! All athletes will mobilize and warm-up at own pace. Each heat will have a briefing and assigned judge.
-RX, Scaled, Masters or just participating… Regardless of your fitness level this will be a fun night for everyone. Feel free to bring friends and family, the more the merrier!
-If you can’t participate at Open Night Friday’s, make up times will be during Open Gym hours at CFFB, or 10am at TC on Sunday’s.

(Friday Night Lights at TC will be running heats starting at 4pm- 8:00pm on Friday’s. You are welcome to participate at any of our Crossfit Balance locations, but be sure to register under your affiliate, Crossfit Foggy Bottom.)

 

17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 225/155

55 wall-ball shots, 20lbs to 10-ft/ 14lbs to 9-ft

55 calorie row

55 handstand push-ups

MARCH 16, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Thursday 

17.4 announcement tonight! Figure this one out, Dave Castro posted the picture blow as a little hint for 17.4.

What do you think we will see? 

 

Strict Press 

Work up to a heavy single 

Then 

2 @ 90%

4 @ 80%

6 @ 70% 

8 @ 60%

10 @ 50%

 

3 rounds for time: 

400m row

21 KB Swings 53/35

12 T2B 

MARCH 15, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Wednesday 

 

 

 

7 min AMRAP 

2-4-6-8…

Air Squats 
Burpees

*Two easy movements- move efficiently, go fast and don’t stop! 

 

3 sets for quality:

Max set of strict chin-ups 

8 (4 each leg) Back Rack Lunges *from the rack 

 

MARCH 14, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Tuesday 

ALL MORNING CLASSES (6:15am and 7:15am) ARE CANCELLED TODAY DUE TO THE SNOW. Stay tuned on blog and Facebook about remaining classes. 

 

In 6 min 

Work up to a heavy Cluster (Squat Clean directly into a Thruster) 

 

10 min AMRAP

10 Power Cleans 135/95

10 HSPU 

40 DU’s 

MARCH 13, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Monday

 

Amazing job to everyone finishing 17.3 and hitting new snatch and pull-up PR’s! The picture below sums up our Friday night fire pretty well. 

 

“Fight Gone Bad, real bad”

3 rounds for total reps, 1 minute stations. 

Cal Ski Erg

Box Jumps 24/20

Cal Row 

Wall Balls 20/14

Burpees 

Rest 

 

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. In groups of 4, everyone will starts on the ski erg and end with the burpees.