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 10, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Friday 

It’s GO time nr. 3!!

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.)

 

17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches 95/65
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches 135/95

Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches 185/135
Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches 225/155
Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches 245/175

Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265/185

 

Check out standards and scaled/master variations here:

https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_3-9sbqi8712bdhsy6344dbs.pdf

MARCH 9, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Thursday 

17.3 announcement tonight! Dave Castro posted this picture as a little hint for 17.3… Can you figure out what he means? 

 

5 sets for quality:

8 Bench Press *pick a challenging weight 

3 D-ball ground to shoulder–> 10m hug walk  –> 3 ground to shoulder–> 10m shoulder walk 

 

5 rounds:

200m Sprint 

200m recovery run/walk

 

*Friday blog post might be posted a little later than normal due to Dave Castro’s 17.3 announcement. 

MARCH 7, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Tuesday

 

In teams of 2, complete 4 rounds:

 

Buy in 3 min of Max Cal Ski Erg/ Cal Row, partners have to switch every 15 cals, before starting each round. Divide work as needed below. 

50 Air Squats 

50 Push-ups 

50 Box Jumps 24/20

 

MARCH 6, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Monday

 

Great job to everyone completing 17.2! Remember to submit your score before 8pm. 

 

10 min EMOM 

1 Clean & Jerk 

*work up to a heavy clean & jerk, anyhow. 

 

7 min AMRAP 

10 Thrusters 95/65

30 DU’s 

MARCH 3, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Friday 

It’s GO time nr. 2!!

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.)

 

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds:

50-ft. DB walking lunge in front rack 50/35

16 toes-to-bars

8 DB power cleans

Then, 2 rounds:
50-ft. DB walking lunge in front rack 50/35

16 bar muscle-ups 

8 DB power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.