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 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

Open Wrap up!

Written by Danielle Dionne on . Posted in WODs

OPEN WRAP UP AND POST PARTY THIS SATURDAY for all CF Balance and Happy Hour for GP this Friday!

Big shout out to everyone who participated in the CF Open! Your support, efforts, and cheers for other athletes is what make CrossFit such a special community.

Congrats to the CF Balance Team for a second place finish! Also, congrats to our master’s athletes who earned a spot in the Master’s Qualifiers in mid April including: Jim Royce, Vincent Lopez, Michael Lorenzen, and Danielle Dionne.

Thanks to all the coaches who ran the Open workouts and made it a special, well-organized environment!

The Open is always a learning experience that should motivate you all in your fitness journey. It’s always a process to reflect and take aspects to apply in training and in life! Be sure to take a second and write down some take aways, and feel free to pass along in a post, include them in your workout logs, and share with one another! There are some easy, identifiable take aways such as improving a skill set, work capacity, etc, however, the special thing about CrossFit is it goes beyond that! For instance, it may be to focus on yourself and your pace (if you let others distract you), something more specific as to breathing during your workouts or between reps, increasing composure if you caved in the middle or a workout, mindset, or just following through with committing to a process! The list is endless! Start brainstorming for some goals in both your physical and mental training if this applies and get after it! I’ll be sharing with you a follow up on myself as an athlete and would love to see all of yours.

On another note, let’s take this time to de-load mentally in the next couple of days and anticipate a Post Open celebration this weekend!

WHERE: SAUF HAUS
WHEN: this Saturday starting at 7pm
WHY: To connect with one another and celebrate the Open being over!

Also, any interest for a Happy Hour for Glover Park folks this Friday at 5pm and on? Town Hall?

Tuesday, March 28, 2017

Written by Danielle Dionne on . Posted in WODs

WOD FOR TUESDAY:

5×3 STRICT RING MUSCLE UPS OR 10 MINUTES OF RING MUSCLE UP TECHNIQUE WORK (ASSISTED, BANDED AND NEGATIVE MUSCLE UPS); this is an opportunity for working transitions (we will have pull-up work programmed on Wednesday)

THEN

4MIN AMRAP:

8 HANG POWER CLEANS (95/65lbs)

4 LATERAL BURPEES OVER THE BAR

-REST 4 MIN-

REPEAT

Post rounds and reps to comments

Saturday, March 25, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Saturday: “Core Crushing Conditioning”

Team of 3: 30 minute AMRAP

Station 1- 400m Run (two laps around track)- rotate sessions when the runner completes 400m

Station 2- 50m Bear Crawl*

Station 3- 30 Sit-ups

*Option to do on turf- Handstand Walk – pick a distance that you can manage under fatigue.

Friday, March 24, 2017- Open 17.5! Last workout!

Written by Danielle Dionne on . Posted in WODs

Last Open WOD!
Congrats to all of you who have been completing the Open WODs this season! Big thank you to the coaches who have been running these evenings and making for a fun and motivating environment! This is the last workout!  Please come out to support everyone.  The kick off begins at TC 4pm!
Glover Park crew, we will be running heats starting at 5:30pm.
We are in the midst of organizing a post Open Workout party for next weekend…more details coming!
Best of luck to everyone and keep up the great work!
WOD for Friday:
10 rounds for time: 40 minute cap
9 Thrusters (95/65lbs)
35 Double-unders
*If workout is not completed in time cap score is total number of reps.

Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

Thursday, March 23, 2017

Written by Danielle Dionne on . Posted in WODs

Last Open WOD!
Congrats to all of you who have been completing the Open WODs this season! Big thank you to the coaches who have been running these evenings and making for a fun and motivating environment! This is the last workout!  Please come out to support everyone.  The kick off begins at TC 4pm!
Glover Park crew, we will be running heats starting at 5:30pm.
We are in the midst of organizing a post Open Workout party for next weekend…more details coming!
Best of luck to everyone and keep up the great work!

WOD for Thursday:

5 sets of the following:

20 Calorie Row

60 Seconds

15 Calorie Row

45 Seconds

10 Calorie Row

30 Seconds

Cash out: 4X 7-10 Strict Toes to Bar

Wednesday, March 22, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

Back squat

3-3-3-3-3

*Building up to a heavy set of 3

AMRAP for 9 minutes:

21 Squat Cleans Thrusters (50/35lbs)

21 Burpees

15 Squat Cleans Thruster

15 Burpees

9 Squat Cleans Thruster

9 Burpees

(go back to 21…)

Post weight and time to comments.

*Standard for these- only one head of the DBs have to touch the ground for the DB Clean-Thrusters.

Tuesday, March 21, 2017

Written by Danielle Dionne on . Posted in WODs

Big Shout out to Coach Ahmed Gadallah! Congrats on his win for this weekend’s competition! He is a great resource for those of you looking to “see results” when it comes to nutrition!

WOD for Tuesday:

Warm-up: 3 rounds:

10 Ring Rows

10 Air Squats

10 Jumping Jacks

Double Under Practice- we will use this as a warm-up for box jumps! These may be coming up for the last open workout! It’s not too late to invest in a rope for those of you getting started!

EMOM for 8 minutes: (first two sets complete singles then transition to Doubles or attempts)

20-50 Double-unders (or practice attempts for 30 seconds: Rest 30 seconds)

Complete for time:

30 Pull-ups

10 KB Swings

30 Box Jumps (24/20in)

20 Pull-ups

20 KB Swings

20 Box Jumps

10 Pull-ups

30 KB Swings

10 Box Jumps

Post time for score.

Monday, March 20, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:

SNATCH WORK!

3X3 Snatch Grip Sotts Press- light weight with an empty bar/PVC pipe

3X3 Hang Pause Snatch High Pull (above knee)

3X3 Snatch Balance- use a rack

5X1 Hang Squat Snatch (above knee)

Post load for hang squat snatch.

Saturday, March 18, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Saturday:

Complete 5 cycles of the following-

3:00 minute AMRAP:

6 DB Thrusters (may squat clean the first rep 50/35lbs)

9 Sit-ups

24 Double-unders

-1:00 minute rest in between each cycle-

(restart each cycle at the beginning)

Score is total of rounds reps each round (record highest and lowest sets)

Friday, March 17, 2017

Written by Danielle Dionne on . Posted in WODs

Here we go!  Friday night heats will be starting at 5:30pm!  As we have been doing, we will be running heats in both the morning and afternoon classes, and also Saturday at 9am (please arrive at 9am and we will be running two heats).

Thomas Circle heats will begin at 4pm, and also on Sundays at 10am.

WOD for Friday- Open WOD 17.4 (repeat- 16.4!)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb. (135/95lbs)
55 wall-ball shots, 20-lb. ball to 10-ft. target/14lbs to 9 ft target (20lb ball to 9ft target/10lb ball to 9ft target)
55-calorie row
55 handstand push-ups (hand release push-ups)

Post total reps for score.