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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Thursday 9/29/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

Officially taking ‘Sexy Friday’ t-shirt orders. $30.
Please email tex@crossfitdupont.com with size, tighter the better.

‘Chesticles are why we bench press, afterall’
~ Rip

SWOD:

Bench 5, 5, 5, 5, 5

AMRAP Strict Chin Ups

DWOD:

2 x 1min AMRAP Weighted Jump Squat (empty bar, 45M/30W)
Use spotters on either side to remove bar if needed

Rest 3-5min between sets then

2 x 1min AMRAP Seated Floor Press (empty bar, 45M/30W)
Use spotters on either side to hand-over and remove bar

Rest 3-5min between sets then

1 x 1min AMRAP of…Bar Bell Bicep Curls!!!

Backs against the Wall and Feel the Burn, Baby!

Yes, really, do 1min AMRAP bicep curls – have fun with it because you will never see this again!

Post loads and reps to comments

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Wednesday 9/28/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘There is no point in being alive if you cannot do the deadlift.’
~Jon Pall Sigmarsson

SWOD:

Hang Power Snatch:

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

DWOD:

3 Rounds for max reps each round consisting of:
1 minute Pull Ups, Strict
1 minute Box Jumps, 24″, 20″
1 minute Tire Flips
1 minute Rest

Record total number of reps to comments

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Tuesday 9/27/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

7pm Monday class loving their Burpees!

‘I’m going to go out a winner if I have to find a high school race to win my last race.’
~Johnny Gray

Form Running:

Jump Rope Skill Transfer

DWOD:

Run for time:

1 K
Begin at the intersection of Bancroft and Phelps; north on Phelps; Left on California; Left on 23rd St.; Left on S St.; Left on Phelps; Left on California to finish at the alley.

1 Mile
Begin at intersection of Leroy and Phelps; head north on Phelps; Left on California; Left on Mass Ave.; Left on S St.; Left on Phelps; Left on California to the finish at the alley.

*Athletes Choice

SWOD:

3 x Walking DB Good Mornings (width of the court) and 3 TGU/side

Post Run times to comments

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Monday 9/26/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

Buprees!

‘The imperative is to find what is right and to do it.’
~ B. Jordan

SWOD:

Split Jerks

3 @ 70% 1 RM

3 @ 80% 1 RM

3 x 3 @ 90% 1 RM

DWOD:

Complete the following:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

*Description of Tabata Intervals

*Alternate left and right side swings after each interval.
*The round with the smallest amount completed is your score.

Post the total of 3 scores to comments.

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Sexy Friday 9/23/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

Johanna hitting a new 5RM PR Deadlift! 155#, also referred to at Dupont as .8 Petersons

‘There is no such thing as “firming and toning.” There is only stronger and weaker.’
~Rip

Required Viewing for all CrossFit Dupont Athletes, here! Note: 1 Peterson is equal to 195# American.

Announcements: Sunday morning, both the 9am intro class and 10am CrossFit class will be held in Mitchell Park!

SWOD:

Squats

5 @ 65% 1 RM

5 @ 75% 1 RM

3 x 5 @ 85% 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 to comments.

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Thursday 9/22/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Imagine if all the equipment was your very own and you had to replace it if you or someone damaged it by abuse – the money coming out of your own pocket.’
~ Tommy Kono

SWOD:

Barbell Complex (untimed)

2 power clean, 2 front squat, 2 Push Press/Push Jerk

Done for weight, not time. Work towards maximal loads.

Mobility:

Partner shoulder press

then

Hip Mobility
Collect 3-4 min each side in the couch/hip extension position (Hold Relax of course–5 on/10 off etc), and work the other side of the joint into hip flexion 2-3 min a side.

Post Barbell Complex maximal load to comments.

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Wednesday 9/21/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

  

“You don’t have to train like an asshole to lift like a champion” 
~ Jim Wendler

Required Reading for all CrossFit Dupont Athletes, here!

 SWOD:

Hang Snatch

3 @ 65% 1 RM

3 @ 75% 1 RM

3 @ 85% 1 RM

Deadlifts

5 @ 65% 1 RM

5 @ 75% 1 RM

5 @ 85% 1 RM

DWOD:

Complete 6 rounds of:

Max Rep Deadlifts 60% 1 RM – 30 seconds
Rest 30 seconds
Max Rep Burpees – 30 seconds
Rest 30 seconds

Post total reps and loads to comments.

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Tuesday 9/20/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

 

Arbi and Spencer high pulling Saturday at 'Fight Gone Bad'!

‘I don’t like to repeat successes; I like to go on to other things’
~ Walt D

Form Running Drills:

The Lean

DWOD:

Death by 10 meters

SWOD:

3 x 10 OH Step-Ups/side (w/ DB or KB)

3 x AMRAP Chin-Up

3 x 10 Tempo Bulgarian Split Squat (1-2-1-0)

3 x 15 Hollow Rock

Post number of rounds completed in DWOD, step up loads and number of chin ups

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Monday 9/19/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

Eric push pressing during 'Fight Gone Bad' Saturday.

CrossFit Dupont’s fundraising team raised $2425 dollars for CrossFit Foundation and Special Operations Warrior Foundations! Great Work team!

Remember that fear always lurks behind perfectionism. Confronting your fears and allowing yourself the right to be human can, paradoxically, make you a far happier andmore productive person.’
~David Burns

SWOD:

Split Jerks:

5 @ 65% 1 RM

5 @ 70% 1 RM

3 x 5 @ 75% 1 RM

DWOD:

Complete 6 Rounds for time of:

1 Power Clean + 6 Front Squats – 70% 1 RM Power Clean

8 Standing Broad Jumps (goal: 6 feet per jump)

Post loads and times to comments

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Sexy Friday 9/16/2011

Written by Danielle Dionne on . Posted in Uncategorized

'Fight Gone Bad' tomorrow at 9 and 10am at CrossFit Dupont!

‘Strong people are harder to kill than weak people, and more useful in general.’
~
Rip

Skill Practice:

Rowing Technique

then

‘Fight Gone Bad’ Mobility Part 1

then

SWOD:

Front Squats:

5 @ 75% 1 RM

3 @ 85% 1 RM

1+ @ 95% 1 RM

then

‘Fight Gone Bad’ Mobility Part 2

Post loads to comments and get ready for tomorrow!

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Thursday 9/15/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘To be successful, you must decide exactly what you want to accomplish, then resolve to pay the price to get it.’

Skill Practice:

Snatch Balance

DWOD:

Partner Up
As a team, complete the following skill set in order:

60 OHS

40 Burpees (Games Style, hands up)

20 Plate Pushes
Push a Bumper Plate on a towel for 1 length of the Court up and back = 1 Plate Push

40 Burpees (Games Style, hands up)

60 OHS

Post times and loads to comments

——————————————————————

FIGHT GONE BAD IS SATURDAY!

If you would like to sign up for the Fight Gone Bad event on Sept. 17th, please email tex@crossfitdupont.com.

Join our Fight Gone Bad Fundraising team by clicking here.

Or just contribute to our cause here, all donations are welcome!

 

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Wednesday 9/14/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘The best way to predict your future is to create it.’

SWOD:

Hang Clean:

3 @ 75% 1 RM

2 @ 85% 1 RM

3 x 1 @ 95% 1 RM

DWOD:

4th Quarter is Ours

5 Rounds

20 yd Bear Crawl – Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts 315 lbs
10 Burpees

Post times to comments.

————————————————————-

FIGHT GONE BAD IS IN 3 DAYS!

If you would like to sign up for the Fight Gone Bad event on Sept. 17th, please email tex@crossfitdupont.com.

Join our Fight Gone Bad Fundraising team by clicking here.

Or just contribute to our cause here, all donations are welcome!

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Tuesday 9/13/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Act as if what you do makes a difference. It does.’
~William James

Form Running Drills

Partner Drills

DWOD:

10 Rounds of the following:

– :30 seconds Box Jumps- 24″/20″

– :30 seconds Rest

– :30 seconds Wall Ball- 20#/16#

– :30 seconds rest

SWOD:

2 x 8 Back Extensions or 2 x 20 Superman/Hyperextension

2 x AMRAP Cradle of Pain!

Post reps to comments

————————————————————

FIGHT GONE BAD THIS SATURDAY the 17th!

Announcements: 

Come join us for the Fight Gone Bad 6 is a fundraiser and community workout at 9:00 a.m. Saturday, September 17, 2011 at Balance Gym Kalorama representing CrossFit Dupont, CrossFit Balance, and CrossFit DC.

FGB The Workout:
Workout consists of three rounds with one minute rest between rounds. Each round consists of working at each of the five stations below for one minute:

Wall Ball:  20#/14# ball, 10 ft. target (Reps)
Sumo Deadlift High Pull:  75#/55# (Reps)
Box Jump:  20″ box (Reps)
Push Press:  75#/55# (Reps)
Row:  Calories (Calories)
The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. The total amount of points is your Fight Gone Bad score.

Participants will qualify for one of four divisions:

Class A: Standard Men – 75# push-press and sumo deadlift high pull, 20# wall-ball, 20” box jump
Class B: Modified Men/Standard Women – 55# push-press and sumo deadlift high pull, 14# wall-ball, 20” box jump
Class C: Intermediate – 35# push-press and sumo deadlift high pull, 10# wall-ball, 20” box jump (step-ups)
Class D: Beginner/Kids – 15# push-press and sumo deadlift high pull, 6# wall-ball (can be lowered to 8′ target), 10” box jumps
History of FGB
In the first four editions of the Fight Gone Bad fundraising event, CrossFit Affiliates have raised more than $2 million. In 2009, over 5,200 people participated, raising more than $1.1 million for the charities. In 2010, over $1.5 million was raised! Fight Gone Bad 5 took place at more than 500 CrossFit affiliates throughout the world and benefitted Wounded Warrior Project, LIVESTRONG, and CrossFit Foundation.

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Monday 9/12/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.’

SWOD:

Overhead Squats:

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Press:

5 @ 75% 1 RM

3 @ 85% 1 RM

1+ @ 95% 1 RM

DWOD:

Complete 6 rounds:

Max Rep Plyo Push Ups
20 yard Shuttle Run

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate.

*Rest as needed between efforts.

Post loads and number of reps per round.

 

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