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

MAY 22, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Monday 

CFFB is doing Hero workout “Murph” on Memorial Day, 5/29. We are running two 90 min classes, 9:30am and 11am.

 

“Regional Event 1”

Elite version:

1200m run (The big block + half a block)

then 12 rounds of:

4 Strict HSPU 

8 C2B Pull-ups 

12 Air Squats 

*Weight vest 20/14, or use a medball for the run. 

 

RX/Scaled Version:

1200m run 

then 12 rounds of:

4 HSPU (kipping or box)

8 C2B Pull-ups/ Pull-ups 

12 Air Squats

 

MAY 20, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Saturday 

Hope to see everyone at the Farm later today! 

Join us at River Bend Farm for a day (and night, if wished) of fun, food, and festivities to welcome in the summer. The weekend will be a great opportunity to mix with staff and fellow members while taking in the nature and the beauty of the West Virginian mountains and waterways.

WHEN TO COME: Join us today, Saturday, May 20, and enjoy a single day or spend the night and enjoy the weekend!

 

For time

Teams of 2, 1 work/1 rest:

200 Wall balls (20/14)
150 Pull ups
100 Thrusters (75/55)
50 Burpee Bar Muscle ups

*35 min time cap

MAY 19, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Friday

 

Back Squat

Work up to a heavy 4RM 

Do 5 additional sets of doubles at the 4RM weight 

 

10 min EMOM

7 Burpee Box Jumps 24/20

7 KB Swings 53/35

*within the minute complete both movements, rest until next minute start. Scale reps if needed. 

MAY 17, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Wednesday 

Join us at River Bend Farm for a day (and night, if wished) of fun, food, and festivities to welcome in the summer. The weekend will be a great opportunity to mix with staff and fellow members while taking in the nature and the beauty of the West Virginian mountains and waterways.

WHEN TO COME: Join us on Saturday, May 20, and enjoy a single day or spend the night and enjoy the weekend!

 

Tempo Deadlifts

5 x 4 

3 seconds down, explode up! 

 

15 min AMRAP 

400m run 

20 Sit-ups 

20 Push-ups 

MAY 16, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Tuesday

Dear Members,

We hear everyone’s request loud and clear. We understand the importance of open gym hours and want you to use it to get fitter and strengthen our community with your friends. We hear your requests for allowing open gym and using other locations to share the load. Moving forward there will be no foundations over the next two weekends and going into June we will reevaluate and update you all with a clear schedule. 
A friendly open gym reminder; using the space is a privilege. Treat it as your second home (because it’s) take care of the equipment, clean up and have respect to others. 
Thanks for understanding!

 

Every 90 sec for 10 rounds 

1 Power Snatch + 2 OHS

 

10 min AMRAP 

3 Power Snatch 135/95

5 HSPU

7 Box Jumps 24/20

MAY 15, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Monday 

 

Super set for quality:

Do 10 FS then 6 SP, rest and add weight. Do 1 FS then 1 SP, rest…

All sets needs to be unbroken. Increase weight if wanted.

10-1-10-1-10-1

Front Squats 

6-1-6-1-6-1

Strict Pull-ups

 

Cash Out, 3 rounds:

1 min left side plank

directly into

1 min plank

directly into

1 min right side plank 

rest 1 min