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

Wednesday, January 20, 2010

Written by Danielle Dionne on . Posted in Uncategorized

Two is better than one when it comes to pulling 4 tons!

Whether you are training for a marathon, for the upcoming rugby season, or soccer season, crossfitting at CrossFit Balance will provide sport specific tools in training.  CrossFit prescription is “constantly varied, high intensity, functional movement.” 

Cheers to “Chicken” and Ben for pulling the 4 Ton Vehicle on Monday!  As rugby players, they will benefit largely from car pulls and tire flips!  As for trainees at CrossFit Balance working to increase their general level of fitness- tire flips/car pulls are both functional movements and fun ways to train!

WOD for Wednesday:  

Deadlifts

3-3-3-3

3 rounds:

Tire flips (45 seconds)

15 second rest

Push-ups (45 seconds)

15 second rest

Tire flipping also involves strength, flexibility, power, speed, endurance (depending on number of reps).  [10 Physical Skills of CrossFit: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.]  Please read below link!

Helpful Tips and Techniques on Tire Flipping

Tuesday, January 19, 2010

Written by Danielle Dionne on . Posted in Uncategorized

Paleo Diet Challenge is coming up!  Please keep up with reviewing materials on the blog to familiarize yourself with the Paleo Diet.

WOD for Tuesday:

Jerks

2-2-2-2

AMRAP for 10 minutes:

10 Thrusters (95/65lbs)

Row 250m

Post weight and rounds to comments.

Great work to everyone who did “Helen” on Monday.  This is a benchmark WOD and good testing point and WOD to see your progress.  Please try to make this up and speak with one of the Coaches.

For the foundation graduates, trainees who have been CrossFitting, or trainees in foundations, you either know or you are learning the importance of nutrition in reaching your goals.  We will be having a Paleo Challenge in February (more details soon).  Between now and then, I will be posting articles and videos for you to familiarize yourself to the diet.  Please email or ask Coaches for questions concerning the diet.  Today’s video is about foods to avoid and the below article provides some substitutes. 

Primal Substitutes for Non-Primal Foods

 

Monday, January 18, 2010

Written by Danielle Dionne on . Posted in Uncategorized

Balance in the Community- At the NBC Health and Fitness Expo!

Jimmy Bathurst-Beastskills and Kori Kamradt-Director of Communications/Girlfriend work on fine tuning Jimmy’s Handstand Push-ups.

Balance in the News- Functional Training Exercises

WOD for Monday: 3 rounds for time:

“Helen”

400 m run

21 Kettlebell Swings (1.5 pood- 55lb dumbbell swing/1 pood)

12 Pull-ups

Practice skill of choice. (Double-unders, handstand push-ups/holds, L-sits, etc.)

Saturday, January 16, 2010

Written by Danielle Dionne on . Posted in Uncategorized

Sign up for Foundations Tues/Thurs 12pm starting January 30th.  Contact Danielle at Danielle@balancegym.com for more details.

Jed in Ben’s CrossFit Sports Power class.  Check out blog under CrossFit Sports Power (Program’s link).  Classes are Mon/Wed 7:30pm.

WOD for Saturday:

Blair Morrison’s Trans-Continental Challenge:

Push-ups, Air Squats, Burpees

50-50-25

400 m run

Push-ups, Air Squats, Burpees

40-40-20

400 m run

Push-ups, Air Squats, Burpees

30-30-15

400 m run

Push-ups, Air Squats, Burpees

20-20-10

400 m run

Push-ups, Air Squats, Burpees

10-10-5

 

Friday, January 15, 2010

Written by Danielle Dionne on . Posted in Uncategorized

WOD for Friday:

Weighted Pull-ups

3-3-3-3-3-3-3

Turkish Get-Ups

3-3-3-3-3

(Rest 3 minutes in between sets for pull-ups and get-ups)

3 sets max attempt at Double-Unders for 1 minute (rest 1minute in between sets).

If you are unable to do double-unders practice during work period.

What is community?

CrossFit is about creating goals, testing yourself mentally and physically, pushing yourself to higher Dlevels, and achieving your goals.  At a first glance, it appears that CrossFit embraces the individual (as in a boxing or tennis match), however, CrossFit is truly about community.  What distinguishes CrossFit from any other program is how you accomplish your individual goals.  It is more than one-on-one coaching.  It encompasses: the coaches, trainees working out beside you and encouraging you during your workouts, and from the members in the community at large or at your local affiliate that inspire you to higher heights. 

I wanted to share with you, three people who have impressed and motivated me from the Balance Community (the list is endless), but for this posting I will stick with the following: David Green, Blair Morrison, and Josh Courage.  For the record, words can not sum up how much these men have affected my training.

I can attribute my current role in the CrossFit community to David’s support and guidance over the past two years.  We both began exploring CrossFit workouts together.  It was really amazing to see his progress!  From kipping pull-ups, to muscle-ups, to walking a large portion of the way across the gym on his hands!  He is a master at crafting goals, being persistent and determined at achieving them, and trying new things including his most recent adventure in Ecuador hiking, Cotopaxi.  

David-pictured to far right!

Blair Morrison brings the intensity!  “I am dedicated to the pursuit of physical challenges our bodies were built to face, and the mental fortitude that comes from the ability to overcome them.”  He is creative with workouts; also tough not to go your hardest working out beside him.  He has encouraged me to go 100% in all workouts!  You can follow him at: http://crossfitmobile.blogspot.com/

I have had the pleasure to coordinate workouts with Josh Courage over the past year.  Since then, Josh has delved into Crossfit and it has been remarkable to see his commitment to exploring the Crossfit community and his progress in the workouts.  His moto, “Never stop, get fit.”  This past November, Josh organized and completed a marathon; and this April you can find him biking across the US to raise money for the Children’s Miracle Network and also competing the Sectionals.  You can keep up with Josh at: http://jctgetfit.blogspot.com/

When I seek motivation and inspiration, I look to the people around me.  The CrossFit community brings similar-minded people all seeking to get fit and embrace a healthy, active lifestyle.  Everyone brings something to the table.  I find that there is something inspiring and impressive about everyone that I have had the honor to train with or train.  My final point: look for that in everyone, acknowledge, and appreciate!

 

 

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