Our CrossFit Family

Welcome to CrossFit Balance

We're home to the most comprehensive CrossFit programs in Washington DC. Awarded with "Best CrossFit Box" by the Washington Post Express for 2013, we take pride in busting your butt and raising the bar to whole new levels. Come in and try us for FREE.

Location & Contact Info

Balance Gym - Thomas Circle
1111 14th Street, NW 
Washington, DC 20005
Main Gym Phone: 202.730.0308 
Questions? Need more information? Want to try a Free Class or Get Started? --Click Here-- 
General gym inquiries: info@balancegym.com

July 21, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Friday

EMOM 10 min 1-2 snatches

3 Sets of 1 rep- Snatch tempo pulls; 10 sec to get to top, 10 sec to return to floor.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. Go back the same way.  Choose a challenging weight.

3 rounds for time:

10 Overhead Squats (135/95)

50 Double unders

(7 min time cap)

Post Heaviest Snatch and Time to SugarWOD

July 19, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday

3 rounds for reps:

1 min Power clean (135/95)

1 min rest

1 min Deadlifts (135/95)

1 min rest

1 min Burpees

1 min rest

Then

Teams of three relay (Not for Time): 3 rounds switch when DBall walker gets back from their walk

station 1: 100 ft. DBall walk

Station 2: Plank

Station 3: rest

Post total reps to SugarWOD

July 18, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Tuesday

We have started a front squat and back squat program if you have not noticed on Tuesdays, keep that in mind many were sore from last week but hopefully with consistence you won’t be terribly sore in the future. Please keep in mind that with a program like this it is important to stretch and do soft tissue work on yourself to keep you happy and healthy!

Front squat: 10 sets x 3 reps 72% of 1 rm

Back squat: 3 sets x 3 reps 72% of 1 rm

Then

Teams of 3: Max Cals Ski or Row in 10 minutes switch every 15/10 cals

Post weights and Cals to SurgarWOD

July 17, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday

Super set: 4X10 DB shoulder press and

4X 10 single arm DB row

2min rest B/T sets

then

Then for time:

50 Box jumps “24/”20

50 KB swings (70/53)

50 Jumping lunges

50 Push presses (95/65)

50 Toes to bar

Free Intro Class

Free Intro Classes Thursdays at Noon & 7pm and Saturdays at 11am.

Reserve a spot here!

CrossFit Foundations


E-mail Danielle at danielle@balancegym.com for pre-registration and availability. Purchasing online will not guarantee you a spot until you are confirmed.

Quote of the Week

"If you really want to do something, you'll find a way. If you don't, you'll find an excuse."

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource