Welcome to CrossFit Glover Park

Danielle Dionne, Head Coach

2121 Wisconsin Ave NW
Washington DC 20007

Questions? Need more information? Interested in a Free Class or Getting Started? Click here for Answers. Want to try CrossFit for FREE?Click HERE for a Free CrossFit Class.

Phone: (202) 730-0308

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

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    CrossFit Balance • 1339 Green Court NW • Washington DC 20005

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    CrossFit Foggy Bottom • 2401 M St NW • Washington DC 20037

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    CrossFit Balance: Glover Park • 2121 Wisconsin Ave NW • Washington DC 20007

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    Balance Gym • 1111 14th St NW • Washington DC 20005

Saturday, December 10, 2016

Written by Danielle Dionne on . Posted in WODs

WOD for Saturday:

With a partner for 20 minutes:

Partner 1- Completes 500m

Partner 2- AMRAP:

10 Pull-ups

10 Push-ups

10 Jumping Lunges (5 per leg)

*Keep a running count of rounds and reps completed by each partner on the AMRAP (total these together for score).

Introducing PJ Kellogg!

Written by Danielle Dionne on . Posted in WODs

PJ will be joining us to coach on Saturday’s.  He has a lot of coaching experience and has been part of the CF Balance Coaching community at both Thomas Circle and Foggy Bottom.  Looking forward to introducing him to you!

A bit about PJ…

pj

Tennessee raised and Beltway-saved, PJ moved to the DMV in 2011 to begin what he thought was to be a lifelong career with the Secret Service after his 6 year contract with the Marines was up. Deploying twice to Iraq as an infantryman in support of Operation Iraqi Freedom, PJ has never experienced to this day the emotion of “fear” nor can he grasp the logic of it. PJ began Crossfitting in 2009 and has had the desire to learn more about the sport everyday. After becoming a Crossfit Coach, his desire to coach and help others become the freak of nature their inner selves desire, resigned from the Secret Service to return to college and earn a degree in Health Sciences. He is going to be a Physical Therapist. Nothing makes him happier than knowing he’s responsible for your next PR. “It is my personal goal and my promise to always leave you in the best possible position for success. Every time you walk into the gym, do whatever it takes to suck less tomorrow.”

 
CrossFit Level 1
Crossroads Adaptive Athletic Alliance Certified Coach
Pre-Physical Therapy Student at Marymount University
Doughnut Connoisseur Extraordinaire, Level 1 

Friday, December 9, 2016

Written by Danielle Dionne on . Posted in WODs

Reminder about CF GP Holiday Happy Hour at 6pm!  Mad Fox Tap Room!  Come out and celebrate the holidays together and if you miss out then mark next Friday for the Balance Gym Holiday Party!

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WOD for Friday:

Rowing ladder intervals with a partner for warm-up:

400-300-200-100

*Use your partner as recovery and increase your intensity for each of the above intervals.

10 rounds of: (Compliments of the CF Mainsite- 150413)

Deadlift for 15 seconds

Rest 45 seconds

Go heavy.

*Aim to use a weight that you can get at least 5 reps unbroken.  Suggested load- 250/185lbs (or estimate 65-70% of 1RM).  Idea is to use the same weight for all sets.  Use a weight that you can maintain good form and move well for all 15 seconds.

Post load and number of reps completed to comments.

FITNESS READS/RESOURCES FOR THE HOLIDAYS!

Written by Danielle Dionne on . Posted in WODs

x-mas-tree-roxy
 
Craig (Director of CF Balance Thomas Circle) and I are working on compiling a list. He is a great resource and is always on top of getting the next new book out (Tools of Titans). Christmas came early! Also, Roxy (pictured below) gets an A+ for photo bombing.
 
Here you go….(feel free to post any great reads you would recommend)
 
How Champions Think In Sports and Life- Dr. Bob Rotella
Becoming a Supple Leopard – Kelly Starrett
Deskbound- Kelly Starrett
Iced- The Illusionary Treatment Option- by Gary Reinl
Tools of Titans- by Tim Ferris
Practical Programming for Strength Training- by Lon Kilgore and Mark Rippetoe
Speed Power Endurance- by Brian Mackenzie
Never Let Go- A Philosophy of Lifting, Living, and Learning- by Dan John

Thursday, December 8, 2016

Written by Danielle Dionne on . Posted in WODs

Reminder about this Friday’s Holiday Happy Hour at Mad Fox Tap Room!  Let’s hang out- around 6pm and on!

holiday-happy-hour

WOD for Thursday:

AMRAP for 3 minutes (or increase to 4 minutes and do box overs)

21 OHS (75/55lbs); (35/25)

21 Box Overs (24/20in)

Max Double-unders

-Rest 3:00 minutes-

AMRAP for 3 minutes

18 Overhead Squats (95/65lbs); (40/30)

18 Box Overs

Max Double-unders

-Rest 3:00 minutes

AMRAP for 3 minutes:

15 Overhead Squats (115/80lbs); (50/35)

15 Box Overs

Max Double-unders

-Rest 3:00 minutes-

AMRAP for 3:00 minutes

12 Overhead Squats (135/95lbs); (70/50)

12 Box Overs

Max Double-unders

*Choose a weight that you can mange unbroken for each.  Reps are going down as weight increases.

*Scaling for double-unders- bar hops

Track and post total double-unders for score.

Wednesday, December 7, 2016

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

10-15 minutes- 10RM Bench Press/or Floor Press

-Rest as needed)-

1X 10 – 95% of 10RM

1X10- 90% of 10RM

EMOM for 20 minutes:

Minute 1- 10 Bent over Rows

Minute 2- 12-15 GHD Sit-ups

Minute 3- 10-12 Handstand Push-ups (may opt to complete smaller sets depending on your proficiency)

Minute 4- 10-15 Row for Calories (this should be a hard sprint- aim to complete in under 45 seconds; be sure to scale calories to this and be consistent with the number you are hitting for all sets)

Post 10RM for score.

Wishing Lars best of luck this weekend at SuperFit!

Written by Danielle Dionne on . Posted in WODs

For those of you taking Tuesday morning classes…..give Lars a special good luck in his CrossFit competition this weekend.  He will be competing at SuperFit Lorton.

Some things about Lars….

-He is not on Facebook and only has Rugby photos online.

-You can find him as Lars the Kids on Instagram

-He is strong, likes to have fun, and never takes himself too seriously in training unless he is competing beside Pablo!

Go Lars!

larslars-group

Tuesday, December 6, 2016

Written by Danielle Dionne on . Posted in WODs

Holiday Happy Hour this Friday from 6pm and on! Location at Mad Fox Tap Room. I was hoping to connect with everyone outside of classes and to celebrate the holidays!
 
It’s been great coaching and getting to know you in classes and hoping to catch you outside for a holiday beverage!
 
Hope to catch some of you!
happy-hour

WOD for Tuesday:

EMOM for 10 minutes:

1 Hang Power Clean (building up to a heavy single)

12 minute AMRAP:

8 Power Cleans (65% of 1RM)

8 Toes to Bar

8 Bar Facing Burpees

Post weight and rounds and reps to comments.

CrossFit Balance Endurance Workouts this Week!

Written by Danielle Dionne on . Posted in WODs

CFE workouts (12.02.2016):

Workout 1 –

Run or row for 12 Rounds:
10 burpee box overs (or burpee broad jumps if you don’t have a box) (if rowing, you could also do burpees over the rower)
50 meter sprint (if running) or 100 meter sprint (if rowing)
-rest 1 minute between rounds-

*This is not technically “for time”, but be consistent with the rest and make sure to go all-out on each effort.

Workout 2 –

Run/Row/Swim for total distance:
3 minutes on, 3 minutes off
4 minutes on, 4 minutes off,
5 minutes on, 3 minutes off
3 minutes on, done!

Workout 3 –

Run or row:

5 km for time

-Rest 5 Minutes-

200 Double Unders for time

Monday, December 5, 2016

Written by Danielle Dionne on . Posted in WODs

Santa Wish list:

santa
Are you struggling with your list to Santa?! Here are some tips from Karolin (Director of CF Foggy Bottom)

-Dear Santa I need a Jump Rope. (And sign up for the RX Jump Rope Seminar.)
-Dear Santa I need wrist wraps to support and secure my joints while lifting heavy. 
-Everyone needs a pair of well fitting workout pants. Lululemon has them! My favorite,“Flow & Go Tight” (Dudes they have tights and shorts for you too.) Santa please, PLEASE!
-Dear Santa I need my own nail clipper to cut my calluses.
-Dear Santa I need a ridiculous note book to record all my gainzz and 2017 goals in.
-Dear Santa I want the book “Unbeatable Mind” by Mark Divine to learn mental toughness.

WOD for Monday:

5X 2 Back Squats (5 Second Pause at the bottom)

-2:00 minute Rest-

Then…

Complete for time:

“Karen”

150 Wall Balls (20/14lbs)

Post weight and time for score.

Saturday, December 3, 2016

Written by Danielle Dionne on . Posted in WODs

BRINGING OUT THE BEST IN ONE ANOTHER….
 
Best of Luck to Christy Adkins and Rachel Weiss who are representing CF Balance this weekend at the Hardbat Competition in Delaware!
 
I know many of you at Glover Park are not familiar with some of the athletes particularly those who train at Thomas Circle, however, the great thing about CrossFit is we are all connected and part of the same larger community of CF Balance. Both of these ladies I train regularly with. I am inspired, motivated, and proud of their success in the CrossFit community! When I train with these ladies, they bring an enormous focus to our sessions, spirit, and effort. We challenge each other to bring out the best in one another whether its in the workout or after the workout using each other as “sounding boards!”
 
I’m looking forward to you all connecting with them more whether it be in a future seminar, event, or workout!
 
My last point is the following: regardless your goals or level…we all have the ability to bring out the best in one another daily- during our workouts and the 5 minutes after our workout, and beyond that as friends! That’s what I love about CrossFit!
WOD for Saturday:
Complete for time:
21 Clean and Jerks (155/105lbs; 70/50 kilos)
1 Mile Run
21 Clean and Jerks
Post score to whiteboard.

Grips!

Written by Danielle Dionne on . Posted in WODs

natural-grips

Gymnastics Grips!
 
Hope everyone who has been consistent this week with training has been enjoying the workouts.
 
A couple things…
I’ve noticed that a couple of you ripped today in the toes to bar. Between Wednesday’s pull-ups and if you kipped the toes to bar today, this may be a lot on your hands, which is why it’s important to pick and choose the days to kip or perform as strict and make an assessment, or be sure to stop kipping to prevent rips, take initiative and be pro-active with your hand care, and choose a great set of grips!
 
The bars are a bit sleek than other pull-up bars I’ve trained on and chalk definitely helps (on that note, I’ve made sure we have more chalk for the evening classes too), however, if you have callouses then loading up chalk and doing a lot of reps will lead to tears.
 
There are tons of grips out there! Some come with wrist wraps for more support on wrists or make it easier to take on and off. Others don’t and require taping. I like the feeling of tape and a thin grip and prefer- Natural Grips in my training. I’ve tried several other brands and encourage you all to do the same with exploring and seeing what works best in your workouts!
 
Chat with the coaches and or with me and I can point you in the right direction!
 
https://thenaturalgrip.com

REMINDER- GYMNASTICS THIS SATURDAY!

Written by Danielle Dionne on . Posted in WODs

This Saturday at 11am Gymnastics with Kaitlin Hardy!
muscle-up-kaitlin
 
Focus will be the following: work on strengthening our hollow body positions, shoulder flexibility drills, then get upside down and continue to work on our press to handstands and handstand walking. The last focus will be on bar or ring work, focusing on strict strength in the transition positions for muscle ups.
 
For those of you who would like a bit more work on the above and a long session to get feedback, this will be a great opportunity!

DOUBLE-UNDERS!

Written by Danielle Dionne on . Posted in WODs

DOUBLE-UNDER TAKE AWAYS FROM TODAY!
 
We had some significant improvements in the classes I coached today….a couple take-aways…
 
1.) If you want to improve- get a rope…..don’t just borrow a rope if unless you have the mechanics down and can adapt easily. The process will be a lot easier if you have one to cut to your proper height. There are also a lot of variations with the rope weight of the handles and rope. I prefer a handle that has a bit of weight and a lighter rope cable. You also want a rope that rotates quickly (that is basically what you are paying for with some of the pricier ropes). If you put knots in the rope it will slow this rotation down.
 
I LOVE THE RPM ROPE! I had Teaganne and Sarah Bartlett check it out and they can share with you their newfound love! There are a lot of ropes out there and I’ve tried a lot of these and love this one!
 
2.) Practice often outside of classes. It doesn’t take a lot of time, but if you are looking to improve your coordination- you need to do this more than the day these are programmed.
 
3.) Use the mirrors upstairs- its a good way to focus on keeping your head straight, seeing if you are tensing your arms and shoulders (want to be tight in the core and relaxed with elbows by your sides and it all comes from the wrists). Your legs should be straight….no bend in your knees on the jump!
 
Lastly, some details on the below Double-under Seminar…
 
With practice, these are something we all are capable of crushing! All our CF Balance team competitors will be attending this to improve, and I highly suggest you all to do as well! If you have any questions, reach out to me via email (danielle@balancegym.com).
Learn and Improve Double-Unders!
Seminar includes review and drills relating to posture and mechanics, making double-unders a recovery move, and subsequently improving your workout times!
Sunday, January 22nd from 10am-1pm at Thomas Circle location. Must register by December 22nd to reserve a spot! Space is limited. Cost is $50.
https://rxdoubleunderclinics.webconnex.com/cb