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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Sexy Friday 7/22/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

Burpee Pull Up Penalties!

‘Intensity: Give 100%. 110% is impossible. Only idiots recommend that.’

R. Swanson

SWOD:

Reset 1 RM based off lasts week’s Squats here

Push Press

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Squats

5 @ 65% 1 RM

5 @ 75% 1 RM

3 x 5 @ 85% 1 RM

DWOD:

Complete 3 rounds for time:

10 Standing Broad Jumps (minimum of 6 feet per jump)

21 KB Swings 2 pood

24 Hand Release Push Ups

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Thursday 7/20/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘How a man plays a game shows something of his character, how he loses shows all of it.’

Chin Up Ladder

1 Chin Up – 5 Push Ups – 2 Chin Ups – 5 Push Ups – 3 Chin Ups – 5 Push Ups – 4 Chin Ups – 5 Push Ups- 5 Chin Ups – 5 Push Ups

SWOD:

Practice 10 Minutes: Handstand Holds and Progressions

DWOD:

E Caf

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.

Post total meters rowed and if any penalties were assessed to comments.

 

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Wednesday 7/20/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Eventually, the weight will always win, but give it hell before it does.’

Reset New 1 Rep Max from last Wednesday’s results here

SWOD:

Power Snatch

3 @ 65% 1 RM

3 @ 75% 1 RM

3 @ 85% 1 RM

Deadlift

5 @ 65% 1 RM

5 @ 75% 1 RM

5 @ 85% 1 RM

DWOD:

Death By Tabata

Perform:

Alternating Tabata Deadlift and Burpee

Deadlift use 55% 1 RM

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.


 

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Tuesday 7/19/2011

Written by Danielle Dionne on . Posted in Uncategorized

‘What you do is a so loud, I can’t hear what you say.’

~ Ralph Emerson

Pull Up Latter

1 Pull Up – 5 Push Ups – 2 Pull Ups – 5 Push Ups – 3 Pull Ups – 5 Push Ups – 4 Pull Ups – 5 Push Ups – 5 Pull Ups – 5 Push Ups

then

Mobility

SWOD:

Find 1 RM Seated Box Jump

DWOD:

Complete 2 rounds for time:

50 Sledge Hammer Strikes LT
50 Sledgehammer Strikes RT
One Arm Farmer Walk 1/2 Gasser RT
One Arm Farmer Walk 1/2 Gasser LT

*Rest 2 minutes between rounds
*Use a 10 or 16 lb sledgehammer.
*Go as heavy as possible for farmer carry.

Post 1 RM, times and loads used to comments.

Mobility Homework!

 

Monday 7/17/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

“If you truly expect to realize your dreams, abandon the need for blanket approval. If conforming to everyone’s expectations is the number one goal, you have sacrificed your uniqueness, and therefore your excellence.”
~ Hope Gorgeous Solo

RESET 1 RM based off of last weeks results here

SWOD:

Overhead Squats:

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Push Press:

5 @ 55% 1 RM

5 @ 65% 1 RM

3 x 5 @ 75% 1 RM

DWOD:

Complete 5 rounds for time:

5 one arm DB power snatch RT – 50 lbs

5 one arm DB overhead squats RT – 50 lbs

5 one arm DB power snatch LT – 50 lbs

5 one arm DB overhead squats LT – 50 lbs

Sprint 1 Full Gasser

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Friday 7/15/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

Always Brothers, Semper Fratres

100 Miler, August 11, 2011. The purpose of the run is to honor Tyler Swisher, a Marine that served who died from a roadside bomb attack in Iraq in 2005, which is why the run has been named “100 Miles for Swisher”. The route essentially goes from Thurmont, Maryland (somewhere near Camp David where he was stationed) through Virginia, and into DC, to the Marine Barracks at 8th and I (also where he was stationed) where they will pick up some of the current guard Marines to run with them to Swisher’s final resting place at Arlington National Cemetery. While some of the Marines are running legs of the race or in teams there are a number that plan to run the entire 100 miles themselves. They expect to finish the run in 26-30 hours even in the brutal August humidity. As anyone that has run a marathon can tell you attempting to run four times that length is pretty much insane. While the difficulty of running a marathon is extreme, running four times that length isn’t just four times harder it is many, many times more difficult because of the abuse on the human body over such a long distance.

Funds are being raised through the non-profit organization the Marine Corps brothers have created called “Always Brothers”. All of the funds raised will be given to Swisher’s family and to an organization called Operation Gift Cards, which provides gift cards to wounded service men and women at Walter Reed and Bethesda hospitals. If you respect the fact that a young American gave everything for the rest of us please give something to honor him. Any and all donations will be greatly appreciated, thank you. Donate here.

SWOD:

Push Press

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Squat

5 @ 75% 1 RM

3 @ 85% 1 RM

1+ @ 95% 1 RM

DWOD:

BENCHMARK DAY:

Push Ups- Max Reps in 2 minutes. GOAL is 100.

Air Squats- Max Reps in 90 seconds. GOAL is 100.

Toes to Bar from L-Hang- Max Reps. GOAL is 20.

100 Push Ups in under 2 minutes is a standard for military.

90 seconds is approximately the duration of gymnastics floor routines.

20 Leg lifts is the number that a class of 9- year old girls can do with ease.

Post loads and numbers on Benchmarks

 

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Thursday 7/14/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

If your ship doesn’t come in, swim out to it.

~ Jonathan Winters

Chin Up Ladder

1 Chin Up – 5 Push Ups – 2 Chin Ups – 5 Push Ups – 3 Chin Ups – 5 Push Ups – 4 Chin Ups  – 5 Push Ups – 5 Chin Ups – 5 Push Ups

SWOD:

Practice 10 minutes: Handstand Progressions and Holds

DWOD:

One Minute On…One Minute Off…for 10 minutes.

30 KB Swings – 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform 10 Burpees

 

Stretch!

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Wednesday 7/13/2011

Written by Danielle Dionne on . Posted in Uncategorized

‘My great concern is not whether you have failed, but whether you are content with your failure.’

~ Abe

SWOD:

Power Snatches

3 @ 75% 1 RM

2 @ 85% 1 RM

1 @ 95% 1 RM

Deadlifts

5 @ 75% 1 RM

3 @ 85% 1 RM

1+ @ 95% 1 RM

DWOD:

Complete 5 rounds for time of:

15 Sand Bag/Ball Slams 20 – 50 lbs

10 Standing Broad Jumps (minimum of 6 feet per jump)

post loads and times

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Tuesday 7/12/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Each time someone stands up for an ideal, or acts to improve the lot of others, or strikes out against injustice, he sends forth a tiny ripple of hope.’

~ Bobby Kennedy

Mobility

then

SWOD:

Practice 10 minutes: Forward and Backward Rolls

then

DWOD:

7 Rounds

7 Box Jumps

7 Hang Clean – 60% 1 RM Power Clean

7 Burpees

7 Double Unders

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Monday 7/11/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Your current safe boundaries were once unknown frontiers.’

SWOD:

Squat

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Push Press

5 @ 75% 1 RM

3 @ 85% 1 RM

1+ @ 95% 1 RM

DWOD:

10,9,8,7,6,5,4,3,2,1

Weighted Overhead Lunges

True Push Ups

Strict Pull Ups
*True Push Ups are done with both hands and feet on plates, make sure you get your chest below parallel.

Post loads and times to comments

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Friday 7/8/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘The fieldmouse is fast, but the owl sees at night.’

~ Chip

SWOD:

Push Press

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Squat

3 @ 70% 1 RM

3 @ 80% 1 RM

3 x 3 90% 1 RM

DWOD:

On the minute:

Perform 1 Power Snatch and 1 Sand Bag Slam on the minute for 10 minutes.

*Start the clock. At the top of every minute perform 1 Power Snatch and then 1 Slam.

*Use 80% – 85% of 1 RM Snatch.

*Use 20 lb – 50 lb Ball/Sand Bag

Post load and total rounds completed to comments.

 

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Thursday 7/72011 WOD

Written by chris.mcquilkin on . Posted in WODs

“Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt.”

~ Shakespeare

Chin Up Ladder

1 Chin Up – 5 Push Ups – 2 Chin Ups – 5 Push Ups – 3 Chin Ups – 5 Push Ups – 4 Chin Ups  – 5 Push Ups – 5 Chin Ups – 5 Push Ups

then

Handstand Hold Progressions and Practice

Please take the time to read Jim’s Blog Post on Handstand Hold Progressions

then

WOD

Complete 7 rounds of:

3 20 yard Short Shuttles
6 L Hold Pull Ups
9 Nine Foot Wall Touches

Post times to comments.

*Demo of the 20 yard Short Shuttle click here.

*For wall touches, pick a point on a wall or structure that is at least 9 feet high, then jump up and touch the point.


 

Wednesday 7/6/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘A smooth sea never made a skillfull mariner.’

Power Snatches

2 @ 70% 1 RM

2 @ 80% 1 RM

2 @ 90% 1 RM

Deadlift

3 @ 70% 1 RM

3 @ 80% 1 RM

3 @ 90% 1 RM

WOD

As many rounds as possible in 10 minutes:

2 Deadlifts @ 60% of 1 RM

10 Plyo Push Ups

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa. Post rounds completed and loads used to comments.

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Tuesday 7/5/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Nobody made a greater mistake than he who did nothing because he could do only a little’

~ Eddie Burke

Squat

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Push Press

3 @ 70% 1 RM

3 @ 80% 1 RM

3 x 3 @ 90% 1 RM

then

As Many Rounds as Possible in 15 Minutes:

15 One Arm (right) DB Thrusters 50 lbs

15 One Arm (left) DB Thrusters 50 lbs

Sprint 1/2 Gasser

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