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) 965-2121

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, June 24, 2017

Written by Danielle Dionne on . Posted in WODs

JUST A REMINDER WE WILL BE HOLDING A 10AM WOD AND 11AM GYMNASTICS CLASS!

WOD for Saturday:

10 rounds for time:

25 Double-unders
7 Toes to Bar*
9 Burpees

Total reps above for considering when scaling
250-Double-under
70- Toes to Bar
90- Burpees
*Knee raises or V-ups
Score is time.

Friday, June 23, 2017

Written by Danielle Dionne on . Posted in WODs

Summer is here and KeyBridge Boathouse is open for the season! If you are looking to diversify your training check out the paddleboarding classes.


Community paddle this Friday morning at 7am! Send a message to Danielle@balancegym.com if you are interested!
Happy Summer fit friends!

WOD for Friday:

Rowing Skill Work- tips read here

Complete for time:

1K Row

30 Clean and Jerks (135/95lbs)

50 Wall Balls (20/14lbs)

*Depending on class time, we will run heats every 5 minutes.   This will give us plenty of space and equipment!

Post time for score.

 

CF BALANCE SHIRTS!

Written by Danielle Dionne on . Posted in WODs

SHIRTS!
 
Horray! Both men and women shirts are on their way to CF Balance Thomas Circle! They should be for sale at the front desk early next week!
 
The shirts are pictured below. Both men and women shirts will have sleeves! We will be doing an additional pre-order on some tanks soon!

Thursday, June 22, 2017

Written by Danielle Dionne on . Posted in WODs

KeyBridge Boathouse is open for the season!  If you are looking to diversify your training check out the paddleboarding classes.  Community paddle this Friday morning at 7am!  Send a message to Danielle@balancegym.com if you are interested!

WOD for Thursday:

Build up to a heavy set of 2 for the following:

1+ 1/4 Front Squats (complete 1 front squat and come up just above parallel and then descend back into full range of motion/depth and back up= 1 rep)- https://www.youtube.com/watch?v=WpxxIN_YeLA

10 minute AMRAP for rounds/reps:

5 Strict Handstand Push-ups

5 Strict Pull-ups

15 Ab Mat Sit-ups

Post weight and total rounds/reps for score.

Wednesday, June 21, 2017

Written by Danielle Dionne on . Posted in WODs

BALANCE GYM GLOVER PARK MEMBER APPRECIATION HAPPY HOUR!  This Friday at Town Hall from 6-9pm!  Drink specials and mingling!

WOD for Wednesday: Long Conditioning Day!

VERSION A:

4 rounds:

500m Row

21 Burpee Box Overs (24/20in)

 

75 Double-unders

or

VERSION B:

4 rounds:

500m Row

21 Burpees

800m Run (out the back door down Wisconsin Ave- left on Whitehaven to the end and back)

Post time and version for score.

Monday, June 19, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:

4 rounds for time:

2 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

6 Hang Power Snatches (135/95lbs)

Core cash out:

3 rounds:

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10 Second Hollow Hold

-Rest 1 minute in between sets-

Saturday, June 17, 2017

Written by Danielle Dionne on . Posted in WODs

FLEX ON THE MALL!

SCHEDULE UPDATES: Saturday classes will be canceled based on all coaches participating and supporting everyone! We will be holding the Sunday conditioning classes at 10 and 11am. There is also the option to workout at either Foggy Bottom or Thomas Circle. Check out the schedule for classes.

COME OUT AND HANG! This is a big event that many of the CrossFit Balance members across all of our locations will be participating/competing in! It’s a great social event and I hope if any of you are around, you will come down to the Mall to hang out with everyone! Look for the CF Balance black/yellow tent!

AFTER PARTY- At Sauf Haus starting at 6:30pm.  Come hang out with some CF Balance peeps!

Hope to see you all tomorrow!

Friday, June 16, 2017

Written by Danielle Dionne on . Posted in WODs

FLEX ON THE MALL THIS SATURDAY!

SCHEDULE UPDATES: Saturday classes will be canceled based on all coaches participating and supporting everyone! We will be holding the Sunday conditioning classes at 10 and 11am. There is also the option to workout at either Foggy Bottom or Thomas Circle. Check out the schedule for classes.

COME OUT AND HANG! This is a big event that many of the CrossFit Balance members across all of our locations will be participating/competing in! It’s a great social event and I hope if any of you are around, you will come down to the Mall to hang out with everyone! Look for the CF Balance black/yellow tent!

WOD for Friday:

10 minutes to find a 2RM Hang Squat Clean

Then complete for time:

21-15-9

DB Thrusters (50/35lbs)

DB Alternating Snatches (50/35lbs)

Post weight and time to comments.

BALANCE ENDURANCE RIDE!

Written by Danielle Dionne on . Posted in WODs

Balance Endurance Ride!

I always have members reaching out to me for additional conditioning program and along side our CF Balance Endurance program (found on our DC Endurance page and programmed by Brandon Petelin), Balance Ride classes are another option!
With the heat and traffic, these classes make it super convenient to get a great training session!  Talk about combining some aerobic work with all the variety we have in CrossFit! Chat with one another in classes and perhaps coordinating a class time to explore.  Take advantage of the convenience of these and always reach out to me with any other questions!
Last week, the ladies on the CF Balance team took to a class and felt really pushed and exhausted towards the end.  Obviously a group and buddies helps, but more importantly the class instructor and program uses gears and approximate RPMs the entire time and its very goal oriented and varied.  Just like a CrossFit workout, it’s what you put into it.  You can go in there and step outside your comfort zone and use the gears/RPMs for accountability and walk out of there shirtless, sweating, and exhausted!
I’ve included class descriptions of different class offerings below and please check out the schedule on the Balance Gym website.  Endurance Ride classes at TC: Emily teaches at TC M/W/Fri 6am and Michael at 6:15pm W.
Balance Express Ride

Looking to get some quality cardio on your lunch break? This is a 30 minute ride of interval zone training that is fast, fun and effective!

Balance Rhythm Ride 

Like a dance party on a bike. Balance Rhythm Ride is 45 minutes of seated and standing sprints, climbs, tap backs and jumps that will have you motivated to the music. 

Balance Endurance Ride

Whether you are preparing for a specific cycle or running race, or just want to increase your fitness level, this class is for you. 60-90 minutes of strict RPM targets throughout your ride will help you become a better endurance athlete and increase your overall fitness level.

Thursday, June 15, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:

Cash-in:

3 rounds not for time:

5 per arm DB or KB Overhead Squats

10 per arm Single Arm Swings

50ft each arm Suitcase Carry (can use a different weight for this)

-Rest as needed in between sets-

6 sets of the following:

1 minute- 16/14 Calorie Row (should be completed in under 50 Seconds)

1 minute- 30 seconds Max Effort Muscle-ups*

*Options include: Peg Board, Chest to Bar Pull-ups, Pull-ups, Ring Rows

 

Wednesday, June 14, 2017

Written by Danielle Dionne on . Posted in WODs

Flex on the Mall this Saturday!

SCHEDULE UPDATES: Saturday classes will be canceled based on all coaches participating and supporting everyone! We will be holding the Sunday conditioning classes at 10 and 11am. There is also the option to workout at either Foggy Bottom or Thomas Circle. Check out the schedule for classes.

COME OUT AND HANG! This is a big event that many of the CrossFit Balance members across all of our locations will be participating/competing in! It’s a great social event and I hope if any of you are around, you will come down to the Mall to hang out with everyone! Look for the CF Balance black/yellow tent!

LOOKING FOR A TEAM? There are still some teams looking to fill some posts. Please check out the Facebook pages- Thomas Circle, Foggy, and ours if you are still looking on joining a team. Think of it as a fun day to workout on the Mall with some fellow crossfitters!

The event starts around 9:30am and goes until 4:30pm.

Flex Post Party will be at Sauf Haus!

Come mingle with athletes and coaches!

WOD for Wednesday:

Shoulder Press

3-3-3-3-3

Push Press

2-2-2-2-2

Split Jerk

1-1-1-1-1

Barbell Bent over Rows

10-10-10 (use the same weight across sets focusing on form)

Record heaviest lift of each.

Wednesday, June 13, 2017

Written by Danielle Dionne on . Posted in WODs

We are going outside today!  Get ready for some running!  Dress appropriately!

WOD for Wednesday:

20 minutes: 6X2 Back Squats (3 second Descent and 3 second Pause at the Bottom)

*Incrementally increasing load each set- start at 50%

Complete the following for time:

50 Goblet Squats (53/35lbs)

1000m Run (3 cemetery loops)

25 Goblet Squats

400m Run (1 cemetery loop)

Post weight and time to comments.