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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, December 23, 2009

Written by Danielle Dionne on . Posted in Uncategorized

 

WOD for Wednesday:

Christmas Chipper: “12 Days of Christmas”

Do the following exercises as you would sing the Christmas song.  Start at 1 and work your way up to 12:

12 Weighted Squat Jumps (Break parallel to hips fully extended)

11 Power Cleans (95/65lbs)

10 Double-unders

 9  Box Jumps

 8 Knees to Elbows

 7 Kettlebell Swings (1.5 pood/1 pood)

 6 Thrusters (95/65lbs)

 5 Push-ups

 4 Broad Jumps

 3 Push-press (95/65lbs)

 2 Renegade Row (2 each arm- 35/25lbs)

 1 Burpee

 

Happy Holidays!  I understand many of you are going out of town for the holidays and may be limited with equipment and training facilities.  Therefore, I will be posting workouts that can be performed with limited equipment/and lack of access to a gym.  If you were unable to perform the Strength WODs posted on Monday and Tuesday (Front Squats/Push Presses), and do have access to a gym, please make these up! 

On another note, I wanted to express how impressed I am at the foundations trainees!  It has been really rewarding to see your focus, determination, and progression.  Keep up the great work!  I hope to see you all in the regular group classes!

Tuesday, December 22, 2009

Written by Danielle Dionne on . Posted in Uncategorized

 

Jimmy Bathurst at Balance Gym-Kalorama location.  Jimmy currently holds CrossFit Challenge record of performing 15 Handstand Push-ups on rings.  He is a master at teaching gymnastic progressions and a beast.  Follow him at: http://www.beastskills.com/

 

WOD for Tuesday:

Push Presses

5-5-5

 

3 rounds :1 Minute of work performed at each exercise.  No rest between exercises.  Once you complete 3 minutes of work, rest 1 minute.  Your objective is to get as many repetitions for each exercise.  

Rope pulls on rafter (80/55lbs)

Handstand push-ups

Deadlift snatch grip (155/105)

 

We will not be holding classes on Dec. 24th, 25th, and 26th.  However, I will still be posting workouts.  Please check the main gym for schedule and perform these workouts there if your schedule permits!

 

The Grip Man…

Written by Danielle Dionne on . Posted in Uncategorized

Each Coach offers superior knowledge and specific tools for helping trainees achieve their goals.  Check out Bobby Goodfellow, the Grip Man! 

Improving grip strength crosses over to other strength and sport movements.  Stronger hands equals:

  • More pull-ups
  • Completing more repetitions on lifts
  • Lifting heavier weight
  • Making more tackles
  • More shots on the basketball court
  • Improving yards in golf

 Bobby’s blog at:

http://www.cinderblockhands.blogspot.com

 

WOD for Friday:

Deadlifts

3-3-3  Suggested loading (1) 85% of 3RM, (2) 90%, (3) 95%-100%

Rest exactly 3 minutes in between each set.

 3 rounds for time:

45 seconds :15 seconds rest

Ring Dips

Power Jerks

(75/115lbs)

Alley Sprint

Each exercise will be performed for 45 seconds, followed by 15 second recovery, and then proceeding to next exercise.  Record your repetitions for ring dips and power jerks.  Your objective is to get as many repetitions over the course of the workout. 

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."

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