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 2, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Thursday 

 

17.2 announcement tonight!

We are running Open Night Friday’s with Coach Rob and Jordan!
-The morning and noon classes will run as normal classes. 
-Open Night Friday’s starts at 4:30pm – 7:30pm. 

 

5 Super Sets of:

3 Back Squats with a 3 second pause in the bottom.

20m D-ball hug walk 

 

10 min AMRAP 

30 DU’s

25 Sit-ups 

20 Air Squats 

 

*Friday blog post might be posted a little later than normal due to Dave Castro’s 17.2 announcement. 

MARCH 1, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Wednesday 

 

T2B/HSPU efficiency work 

 

800m run (run, sprint, run) 

20 Deadlift 135/95

30 T2B 

10 Thrusters 135/95

800m run (run, sprint, run) 

20 Deadlifts 

30 HSPU 

10 Thrusters 

800m run (run, sprint, run) 

FEBRUARY 28, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Tuesday 

 

Accumulate 4 minutes of Hollow Hold 

 

Each time you break

5 Strict Pull-Ups + 5 Strict Ring Dips 

 

 

 

4 rounds, each 

1 work/1 rest. Switch as soon as your buddy is done.

250m Row Sprint

rest 3 min 

4 rounds, each 

1 work/1 rest. Switch as soon as your buddy is done.

250m Ski Erg Sprint

FEBRUARY 27, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Monday

1 down 4 to go! There is still time to sign up and redo 17.1, DUE today 7pm! 

Register here: games.crossfit.com

CrossFit Foggy Bottom- affiliate
CrossFit Foggy Bottom- team

 

-Pick a challenging weight that you can maintain during the 15 minutes. 

On top of minute 0-5 

2 Power Cleans 

On top of minute 5-10

3 Front Squats

On top of minute 10-15

1 Squat Clean & Split Jerk 

rest 5 min 

In 5 min complete as many reps as possible.

30 Clean & Jerk 95/65 *anyhow

50 Wall Balls 20/14 

AMRAP Burpees 

FEBRUARY 25, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Saturday 

 

Complete each segment for time. 

Go with the RX weight or pick 4 increasing weights.

25 T2B 

50 DU’s 

15 Clean & Jerk 135/95

rest 3 min 

25 HSPU

50 DU’s

12 Clean & Jerk 155/105

rest 3 min 

25 Wall Balls 

50 DU’s

9 Clean & Jerk 185/125

rest 3 min 

25 Burpees over bar 

50 DU’s 

7 Clean & Jerk 205/145

FEBRUARY 24, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Friday

It’s GO time!!

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.)

It’s not too late to sign up!
Go to: games.crossfit.com
Register under: Crossfit Foggy Bottom affiliate and team. 

 

17.1 
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box/ Women use 35lbs/ 20in (two foot take-off and landing)

Scaled- 35/20lbs 24/20in (step ups and step downs permitted)

Time cap: 20 minutes

 

FEBRUARY 23, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Thursday

17.1 Announcement Tonight at 7pm!

It’s not too late to sign up!
Go to: games.crossfit.com
Register under: Crossfit Foggy Bottom affiliate and team. 

Don’t miss Open Night Friday’s at CFFB.
-The Open WOD will be programmed all day on Friday’s. The morning and noon classes will run as normal classes.
-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.)

Mobility Work 

 

For time:

1 mile Run (2x around the big block) 

1000m Row 

Directly into:

 

3 rounds

50 DU’s 

25 Sit-ups 

Directly into:

1000m Row

1 mile Run

 

*Friday blog post might be posted a little later than normal due to Dave Castro’s 17.1 announcement.