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

May 11, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday

With a partner

1000m row

800m row

600m row

400m row

3X 200m row

*each partner rows 1000, 800, 600, 400, and 3x 200

*While your partner does their row you complete an easy 200m run or 50-75 double unders (except for the 200m rows)

*The goal is to progressively row at a faster pace each round

May 10, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday

5X 2 Push Jerks into 1 Split Jerk

Then…

Age Group Qualifier workout #3

21-15-9

Shoulder to overhead (135/95)

C2B pull-ups

*7 min time cap (scale the workout to allow completion in under 7 minutes)

Post weight and times to Whiteboard

 

May 9, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Tuesday

4 Sets of:

4 Front Squats into 8 Back Squats @75-80% of 1RM Front Squat

Then

3 rounds:

10 Hollow rocks

10 V-ups

10 Tuck-ups

10 sec Hollow hold

-rest 1min between rounds

Post weight used to Whiteboard

May 8, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday

Partner “Wes”

For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 Strict pull-ups
4 Burpee box jumps, 24/20
3 Power cleans, 185/125
Then, run 800 meters with a 25-lb. plate

Both run 800m with one plate between partners, then I do a round you do a round for 14 total (7 each)

Post time to whiteboard

May 6, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Saturday

Partner WOD

For time:

50 Handstand pushups

100 Toes to bar

200 Pushups

100 Toes to bar

50 Handstand pushups

*Partition work between partners as desired

Post time to whiteboard

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

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