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Saturday, June 10, 2017

Written by Danielle Dionne on . Posted in WODs

Just a reminder we are holding a 10am WOD and 11am Gymnastics Class!
HAPPY PRIDE!
WOD for Saturday:
Sandbag Run Team Workout!
Teams of 3: 20 minute AMRAP
Partner 1- Runs
Partner 2- Burpees
Partner 3- Rest
(Rotate above)
Score is total burpees completed.

CELEBRATING PRIDE WITH BALANCE GYM THIS WEEKEND!

Written by Danielle Dionne on . Posted in WODs

This weekend the city celebrates gay pride. One of the things that Balance Gym prides ourselves on is being a community inclusive of all people, regardless of race, gender, sexual orientation and more. Please join us throughout the weekend as we celebrate love and equality.
Saturday
Pull for pride charity deadlift competition at Thomas Circle. This will be a fun event to spectate (no uniform restrictions/costumes encouraged) and we’ll also have our roof top open with music adult beverages as well as our roof top slip-n-slide in action!
Staging for the parade.  We’d love for everyone to join us in pulling the Balance Van and to participate here is where you’d need to meet to participate-

Parade Staging Zone: Yellow (Enter on Q from Sheridan Circle or Q ST)

Parade Staging Time: 1:00 PM – 4:00 PM

Wear your pride gear or take your clothes off (it will be in the 90’s) and show off that Balance bod! #wehaveglitter

At this time the roof top will still be open at Thomas Circle so if you want to keep the party going there that’s an option as well.

4:30 pm -6:30 pm Parade! #PULL!

6:30 pm-10 pm-  After party on the roof!

Sunday
We will be hanging out with our friends at the festival at the Baltimore Washington Eagles Football Club Booth.  Look for us there!

Feel free to use themed playlists, rainbow colors and the following hashtags in your classes and on social media throughout the week.

#balancepride #balancelove #balancelife

Friday, June 8, 2017

Written by Danielle Dionne on . Posted in WODs

Schedule update for this weekend:

HAPPY PRIDE WEEKEND!  We will be doing a separate post for this weekend’s festivities!

Glover Classes Saturday- 10am Regular CrossFit Class at 10am and 11am will be Gymnastics led by Zoe

WOD for Friday:

“Bell”

3 rounds for time:

21 Deadlifts (185/125lbs)

15 Toes to Bar

9 Front Squats (185/125lbs)

Post time for score.

Thursday, June 8, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:

3X 2 Turkish Get-ups per side

3X 4 Lengths Waiter’s Walks per side

Every 4 minutes for 20 minutes (5 sets):

3 Power Cleans @ 80-90% of 1RM (these do not have to be touch and go)

3 Knee Jumps or 3 High Box Jumps

Post weight used for power cleans.

Wednesday, June 7, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

Complete the following on a running clock for time (include rest):

10 rounds for time:

5 Strict Pull-ups

10 Push-ups

-Rest 5:00 minutes-

5 rounds for time:

15 Hollow Rocks

15 Superman Rocks

-Rest 5:00 minutes-

2 rounds for time:

25 Wall Balls (20/14lbs)

25 Box Jumps (24/20in)

Post total time (including rest) for score.

Monday, June 5, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:

“The Ghost”

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Friday, June 2, 2017

Written by Danielle Dionne on . Posted in WODs

SCHEDULE UPDATES FOR THIS WEEKEND!

With the Summer around the corner….time to get outside….and for those of you missing the weekend workouts, try getting one of these burners under your belt this weekend!
This Saturday’s workout will be coached by Pablo Brown and we will be grabbing some DBs and incorporating some running for both the 10 and 11am class.
The Gymnastic class will not be held this weekend based on Kaitlin’s travel, but resume the following week.
Get ready for Sunday’s conditioning with Angela that involves a long burner with pull-ups, heavy d-balls, and some barbell squat cleans!
WOD for Friday:
Muscle Snatch
3X3
Snatch Balance
3X3
Flex Event- June 17th! 20 minutes:
Complete the following complex:
1 Snatch+ 1 Hang Snatch+ 2 Overhead Squats
*any style permitted
Post heavy weight for score.

SCHEDULE UPDATES FOR THE WEEKEND!

Written by Danielle Dionne on . Posted in WODs

SCHEDULE UPDATES FOR THIS WEEKEND!

With the Summer around the corner….time to get outside….and for those of you missing the weekend workouts, try getting one of these burners under your belt this weekend!
This Saturday’s workout will be coached by Pablo Brown and we will be grabbing some DBs and incorporating some running for both the 10 and 11am class.
The Gymnastic class will not be held this weekend based on Kaitlin’s travel, but resume the following week.
Get ready for Sunday’s conditioning with Angela that involves a long burner with pull-ups, heavy d-balls, and some barbell squat cleans!

Wednesday, May 31, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

Every 4 minutes for 20 minutes:

2 Deadlifts (@90% of 1RM)

Immediately into 3 High Box Jumps

Rest the remainder of time

Then…

Mid-line/scap work:

50 Ab Mat Sit-ups

50 Banded Pull Aparts (for quality- rest as needed in these reps not for time)

35 Ab Mat Sit-ups

35 Banded Pull Aparts

20 Ab Mat Sit-ups

20 Banded Pull Aparts

*Can partner  up while one partner completes sit-ups, other completes band pull aparts and rest as needed.

Record weight used.

Saturday, May 27, 2017

Written by Danielle Dionne on . Posted in WODs

Join us for Murph this Saturday at 10am (Gymnastics at 11am to follow)

This is an annual workout that tests your mental game based on the reps and the duration. Remind yourselves that we are doing this to honor those that have given their lives for our freedom and values. Keep on moving and embrace the fact that this will be uncomfortable, but nothing compared to what these men experienced and their sacrifice.

Let’s honor them together!

WOD for Saturday:

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

*This is a high rep workout and if you are newer to the program, I encourage you all to scale! Consider scaling reps anywhere from:
30-50 Pull-ups
75-100 Push-ups
100-200 Air

If you are unable to run, don’t be discouraged and we can sub in the assault bike or rower!