Welcome to CrossFit Glover Park

Emily Baskin, 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: Glover Park • 2121 Wisconsin Ave NW • Washington DC 20007

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

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Tuesday 8.30.16

Written by Emily Baskin on . Posted in Homepage, WODs

No Gymnastics Class tonight, it moved to Saturdays at 11am! (Along side our regular CF Class on Saturday at 11am)

4×6 Bulgarian split squats

4×4 Arm bar

4 Rounds:

30/25 Calorie row

15 Thrusters 42.5/65#

10 Toes-to-bar

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Monday 8.29.16

Written by Emily Baskin on . Posted in Homepage, WODs

This week’s program—> CFGP Programming 8.29.16

-Beginning this week, Gymnastics Class has moved from the Tuesday evening slot to Saturdays at 11am. We will still hold a regular CF Class on Saturday at 11am.

-Labor Day, Monday, 9/5, we will have one class at 10am

Monday 8.29.16

A) 5-5-4-4-3-3-2-2-1-1

Overhead press

B) 5×5 pull-ups

Conditioning:

16-14-12-10-8-6 Burpees

Hill sprint

*Noon class can choose burpees/row

Endurance WOD 8.24.2016

Written by Rachael Weiker on . Posted in CrossFit Endurance, WODs

2-4* sets of:
1 minute on, 1 minute rest
1 minute on, 0:30 seconds rest
1 minute on, 0:15 seconds rest
1 minute on, 2 minutes rest

*Aim for 2-4 full sets. Record distance covered on each full set. Repeat for 4 sets or until distance drops by more than 5%. Your target effort level should be ~90% of 400 meter time trial pace.

Saturday 8.20.16

Written by Emily Baskin on . Posted in Homepage, WODs

With a partner, alternate rounds, 4 Rounds:

500 m row

Max unbroken thrusters /42.5 (rest while partner goes)

Score each row, goal is 45-50 thrusters

8 Turkish get-ups per side

Sunday 8.21.16

CF Conditioning, 10am and 11am

 

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Friday 8.19.16

Written by Emily Baskin on . Posted in Homepage, WODs

Happy Hour tonight from 7-9pm at Mad Fox Taproom.  We’ll get extended happy hour specials.  See you there!

FB Chipper

Version A

10 muscle ups

20 overhead squats 52.5/35

30 calorie row

40 toes-to-bar

50 dead lifts 52.5/35

60 box jumps 24/20

70 wallballs 20/14

Or, Version B

10 pullups

20 overhead squats 35kg/53#

30 calorie row

40 knee raises

50 deadlifts 35kg/53#

60 box jumps/step ups “20

70 wallballs 14/12

Endurance WOD 8.17.2016

Written by Rachael Weiker on . Posted in CrossFit Endurance, WODs

800 Meter Time Trial (record time)
-Fully Recover-
then
5 Minutes On, Rest 3 Minutes
6 Minutes On, Rest 3 Minutes
7 Minutes On, Done.
– The goal of this workout is to hone in on pacing. You should be able to cover more distance in each working set, but your sustained effort should drop as you work through the sets. For example, you should perform this as 5 minutes at 100 percent of your 1 mile pace, 6 minutes at 90 percent of your 1 mile pace, 7 minutes at 80 percent of your 1 mile pace.