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

MAY 13, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Saturday 

10 cal ski erg/or 10 cal row + 10 Snatches + 10 OHS 115/75

rest 2 min 

10 cal ski erg/or 10 cal row + 8 Snatches + 10 OHS 135/95

rest 2 min 

10 cal ski erg/or 10 cal row + 6 Snatches + 10 OHS 155/105

rest 2 min 

10 cal ski erg/or 10 cal row + 4 Snatches + 10 OHS 185/125

 

*Snatches can be performed anyhow and doesn’t have to be unbroken. 

MAY 12, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Friday

This weeks skill is the HSPU.

We gave you an extra week to practice your T2B. Great job everyone! 

Today we are going over to the Hand Stand Push Up. We have two videos, strict and kipping. You can practice both or pick one you need to work on. If kicking up to the wall is hard- we focus on getting comfortable with a kick up and practice our strict HSPUs on a box or the floor. Grab a coach or friend to assist you in your kick up. 
As always; ask your coach for help or assistance and please share your progressions!

Kipping HSPU:

https://www.youtube.com/watch?v=BJUuqvjG3sc

 

4 Super Sets of:

7 Back Rack Lunges *from the rack, step forward and perform 7 on the right leg and then 7 on the left leg. 

5 HSPU *strict/kipping/deficit pick one you need to practice!

 

5 rounds:

I go/You go 

250m row sprints + 10 T2B

Go on the T2B right after the row- no rest! Idea is to work/maintain your T2B while breathing heavy. Compare your score to 4/11.

MAY 11, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Thursday 

Today is coach PJ’s last day with us at CFFB. Thank you for all coaching and camaraderie, we wish you the best of luck in the future! In honor of PJ’s friend we are doing a special Hero workout.

“Izzy”

30 min AMRAP 

5 Deadlift 135/95
4 Power Cleans 
3 Front Squats 
2 Push Presses 
1 burpee over the bar

MAY 8, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Monday 

 

Front Squat 

4 x 3 

Go as deep as you can, 3 sec pause in bottom, explode up. Build up in weight, but stay conservative and make sure every single rep is perfect. 

 

Every 90 sec for 6 sets 

Round 1- 1 Squat Cleans 185/135

Round 2- 2 Squat Cleans

Round 3- 3 Squat Cleans

Round 4- 1 Squat Clean

Round 5- 2 Squat Cleans

…..

*5-3 Burpee buy in before the squat cleans!