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

  • cfb-tc

    CrossFit Balance • 1339 Green Court NW • Washington DC 20005

  • cfb-fb

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

  • cfb-gp

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

  • circle-b-clear

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

OPEN REGISTRATION REMINDER!

Written by Danielle Dionne on . Posted in WODs

3 Day Countdown for the Open!
 
17.1 will be announced by Dave Castro this Thursday, Feb 23rd!
It’s not too late to sign up!
 
Go to: games.crossfit.com
 
Register under: Crossfit Glover Park affiliate and team.
Don’t miss Open Night Friday’s at CrossFit Glover Park!
-The Open WOD will be programmed all day on Friday’s. The morning and noon classes will run as normal classes.
-Open Night Friday’s starts at 5:30pm – 7:30pm.
We will be running heats! Write down your name to the heat sign-up on the whiteboard when you arrive. It will be first come, first serve! All athletes will mobilize and warm-up at own pace. Each heat will have a briefing and assigned judge.
-RX, Scaled, Masters or just participating… Regardless of your fitness level this will be a fun night for everyone. Feel free to bring friends and family, the more the merrier!
-If you can’t participate at Open Night Friday’s, make up times will be on Saturday at 9am, or 10am at TC on Sunday’s.
(Friday Night Lights at TC will be running heats starting at 4pm- 8:00pm on Friday’s. You are welcome to participate at any of our Crossfit Balance locations, but be sure to register under your affiliate, Crossfit Glover Park!)

Tuesday, February 21, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Tuesday:

Choose your girl below! See below notes to consider scaling and lady of the day!

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

OR

Mary

Complete as many rounds as possible in 20 minutes of:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

Post your choice of girl and rounds/reps for score.

*Be careful with your hands.  If you feel a tear coming on…please scale accordingly.

*Today is a day to work on our gymnastics movements in an aerobic piece.  Factor into whether you would benefit more from higher reps with pull-ups, hspu or or- integrating some DB shoulder presses if scaling for HSPU (and whether you were here on Saturday’s push-up/sprint work) when approaching the above workout.

*Subs for pistols- also include lunges, Bulgarian squats, step-ups with KB in the front rack position

*New to our program- scale above to 12 minutes!

Monday, February 20, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:

“Partner DT”- Each partner completes a full round of DT below, while the other rests.  5 rounds each:

12 Deadlifts (155/105lbs)

9 Hang Power Cleans

6 Push Jerks

-Option-

Complete above for 5 rounds for time as an individual.

Score is total time.

Saturday, February 18, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Saturday:

10 sets:

10 Push-ups

Hill Sprint

-Recovery jog around loop to the bottom-

(Partner up- and use your partner as recovery! One person works while the other rests)

Score is effort, unless you bring a watch to track individual sprints.

Friday, February 17, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Friday:

With a partner complete the following alternating movements (20 minutes):

10 DB Thrusters or Wall Balls (Choose a weight to share that you feel comfortable completing Unbroken; Suggested weight is 40/30lbs)

10 Burpees

10 Pull-ups or Ring Rows

Partner 1 completes 10 DB Thrusters, Partner 2 completes 10 Burpees

Partner 1 completes 10 Pull-ups, Partner 2 completes 10 DB Thrusters,

Parter 1 completes  10 Burpees, Partner 2 completes 10 Pull-ups…

If you are a team of 3, two people will go against each other and the third person will start their set when the last of the two complete their reps and continue in this fashion.

Thursday, February 16, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:

Warm-up/mobilize…then…

EMOM for 10 minutes)

1 Snatch (start with empty bar and work your way up to the last weight you plan on attempting to hit for the workout; may opt to do a couple sets of this at the same weight depending on your load you are working up to)

OPEN WORKOUT- 12.2:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs or 35lbs)

30 Snatch (M 135 / F 75 lbs or 55lbs)

30 Snatch (M 165 / F 100 lbs 75lbs)

Max Rep Snatch (M 210 / F 120 lbs or 90lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Cash out:

3X 10 DB RDLs (10 each leg)

Score is total number of reps.

ANOTHER REASON TO REGISTER FOR THE OPEN!

Written by Danielle Dionne on . Posted in WODs

CROSSFIT BALANCE GAMES- earn a spot for the top 12 fittest athletes across our locations!
Another reason to register for the Open- register for the opportunity to qualify either as a Scaled or Rx’d Athlete and compete at our own CF Balance Games.  All registered members will be competing against one another for a spot!  Top 12 Rx’d and Scaled Men/Women will be invited to throwdown at the beginning of May!
This will exclude our Regional Team athletes, but is open to all members and coaches!

Wednesday, February 15, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

Turkish Get-ups!

3-3-2-1-1-1

*Pick a weight for each of the above sets- the idea is to move up in weight each set, unless you are new to the movement.  Complete 3 Turkish Get-ups each side- unbroken.  Then increase load to another set of 3 each side and soo forth.  Use the higher reps as a warm-up for heavier sets.  We have DBs up to 30lbs (will have more by the afternoon, but use the heavier KBs as you increase in weight anywhere from 35-100lbs)

*Also- note for programming- use the Turkish get-ups as a core/stability exercise…if you are feeling super beat up from yesterday’s workout.  Aim to go on the lighter side.

*Rest as needed for above sets.

10 minutes below:

A spin on the classic benchmark WOD – “Annie”

2 minutes max rep double unders

2 minutes max rep situps

90 seconds max rep double unders

90 seconds max rep situps

60 seconds max rep double unders

60 seconds max rep situps

30 seconds max rep double unders

30 seconds max rep situps

Post heaviest Turkish get-up weight for score and total double-unders and total sit-ups (these are two separate scores.

HAPPY VALENTINE’S DAY!

Written by Danielle Dionne on . Posted in WODs

HAPPY VALENTINE’S DAY!
 
In the spirit of this loving holiday that we call Valentine’s Day….I wanted to wish everyone a Happy Valentine’s Day. The CrossFit community is a special place, it’s an opportunity to connect, show our support for another, and feel accomplished!
 
Show your support whether it’s by introducing yourself to someone you don’t know, smiling, encouraging one another in the workout, offering help to someone, and giving a high five at the end of the workout!
 
Today was a great MomFit class with Annmarie, Jen, and Alice. Any other ladies who could make the 10am class, please join (Tuesday and Thursday!).
 
Big shout out to the 12pm class. Hannah Bell gave me some great tips for handstand work! Remember, it’s all about squeezing through your glutes and staying tight in your mid-line! Big Dan was an excellent motivator staying right behind me encouraging me on the row. And of course, chasing down David was a good motivator across the room!
 
Looking forward to the evening classes!

Tuesday, February 14, 2017

Written by Danielle Dionne on . Posted in WODs

Happy Valentine’s Day!  Come out for this special day of showing your love for CrossFit and supporting one another is the following team relay!

WOD for Tuesday:

Complete 4 sets of the following:

Minute 1- 8-10 Barbell Bent over Rows

Minute 2- Handstand Hold (hold either 60 Seconds or as much of this time as you can)

Minute 3- Rest

Then complete with a partner 3 sets each of the following:

500m Row

30 Kettlebell Swings (53/35lbs; 70/53lbs- go up in weight if you think you can do these unbroken with the lighter load)

15 Handstand Push-ups or Seated DB Press

Partner 1 starts the 500m Row (Partner 2 and 3 do not begin until the person is off the row) and when Partner 1 completes the row, Partner 2 starts the 500m Row while Partner 1 is completing the KB Swings and HSPU, then Partner 3 begins when Partner 2 completes the row.  Each person should end up with about 2 minutes of rest between their sets.  Your incentive is to row hard and stay on the swings as long as you can.

Teams of 2- If you are a team of 2.  Partner 1 will time 1 minute upon completing their HSPUs, then start their next set.

Focus on going hard on each of these sets and recover in between.

Score is team’s total time.

OPEN REGISTRATION!

Written by Danielle Dionne on . Posted in WODs

OPEN REGISTRATION IS LIVE!
Be sure to register under your selected affiliate location you train at and select your affiliate’s team!  This is a two step process!
Thomas Circle- Select CrossFit Balance (this is your affiliate) then CrossFit Balance Thomas Circle (team)
Glover Park- CrossFit Glover Park
Foggy Bottom- CrossFit Foggy Bottom
Start getting prepared for our Friday Night Lights at Thomas Circle!  It’s been a long standing tradition since 2010 to create a motivating and well organized environment for registered Open athletes to push their limits with the support of our coaches, other fellow crossfit athletes, and spectators!
We will be running heats starting at 4pm- 8:00pm.  We will have a heat sign-up on the whiteboard when you first arrive- first come, first serve!  Mobilize and warm-up at your own pace, and we will have each heat briefed and assigned a judge!
Each location will be programming the Open WOD every Friday.  If you are unable to make it to Friday Night Lights at Thomas Circle or looking to be judged in class you must be registered for the Open, otherwise, we will be running the classes as a regular class workout (some of the workouts may be tough logistically to properly warm-up, run multiple heats depending on class size/location to ensure judging of everyone).  We want to make sure everyone who is registered is able to be judged in order to submit a score.  Any concerns about this at your particular location email the Director.
If you are looking for an alternate time or make-up session, this will be held on Sundays at 10:00am at Thomas Circle.  The first heat will start at 10am (feel free to arrive earlier to mobilize and final heat at 11:00am).  Please give yourself plenty of time to mobilize and warm-up as needed.

Saturday, February 11, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Saturday:

5 rounds: 3 minute AMRAPs:

18/15 Calorie Row

12 Power Clean and Jerks (95/65lbs)*

Max Burpees over the Bar

-3:00 minute Rest-

*This weight should be something you can manage close to unbroken; Can sub 15 Kettlebell Swings

*This is conditioning work- the movements are a means to challenge you aerobically.  Based on yesterday’s programming, please consider how you are feeling when approaching the weights and the workout today.  If you need a sub or if you are looking to work on double-unders (still recovering from JT), then today would be a good day to sub in double-unders instead of the burpees.  If you didn’t make it for JT and want to work muscle-ups for instance in your training or pull-ups then sub in those for the power clean and jerks.  Ultimately you are going to be tracking your reps and aiming for consistency across your sets soo you will have those to encourage you to keep up the intensity!

*We are just two weeks away from the open, soo know is the time to optimize some movements in your training to increase your confidence!

Score is total burpees.

Friday, February 10, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Friday:

Toes to Bar Practice

21-15-9- Regional WOD both 2011 and 2013

Deadilfts (275/185lbs)*

Box Jumps (30/24in)

*Aim for a weight you can complete the first set of 21 in 3 sets or less for scaling

4 rounds:

20 Hollow Rocks

20 Glute Hip Bridge (may use DB or just bodyweight)

Score is time/post weight used.