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 Balance: Glover Park • 2121 Wisconsin Ave NW • Washington DC 20007

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Monday 6/13/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘You have to expect things of yourself before you can do them.’

Press
3 @ 70
3 @ 80
3 x 3 @ 90

Front Squat
5 @ 55
5 @ 65
5 @ 75

On the minute for 15 minutes
Perform 2 Power Clean And Jerks
Use 65 – 75% 1 RM power clean

* You have one minute to complete 2 reps of Clean and Jerk

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Friday 6/10/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘There’s one thing I have learned through all my adventures and conquests – it’s that some people are just wired for success. I had no choice when it came to being great – I just am great.’

K. Powers

Press

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Front Squat

5 @ 65% 1 RM

5 @ 75% 1 RM

3 x 5 @ 85% 1 RM

WOD

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

Russian Kettle Bell Swing – 2 pood

Sprint 1/2 Gasser

Start with 10 Kettle Bell Swings. Sprint 1/2 Gasser. Perform 9 Kettle Bell Swings. Sprint 1/2 Gasser. Perform 8 Kettle Bell Swings. Sprint 1/2 Gasser…down to…1 Kettle Bell Swing. 1/2 Gasser.

Post times to comments


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Thursday 6/9/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘ If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.’

~ Jim Rohn

3 Rounds

Rest 1 minute between rounds

Thrusters at 135 lbs for 1 minute

Rest 1 minute

Strict Pull Ups for 1 minute

Rest 1 minute

Row for Calories 1 minute

Rest 1 minute

Burpees for 1 minute
*Keep Score by Total Number of Reps Per Round

*Scale Thrusters accordingly

Rest 5 minutes

then

For REPS

3 minutes of Hollow Rocks

Every time you break to rest, immediately perform 10 Push Ups


then


Stretch!

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Wednesday 6/8/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.’

~Thomas Edison

Power Cleans

3 @ 65% 1 RM

3 @ 75% 1 RM

3 x 3 @ 85% 1 RM

Deadlifts

5 x 65% 1 RM

5 x 75% 1 RM

5 x 85% 1 RM

WOD

Complete 5 Rounds for time of:

5 Power Cleans @ 75% 1 RM

1/2 Gasser Farmers Walk – heavy DBs

* search out the heaviest dumbbells in Kalorama you can find and walk the length of the court out and the length of the court back for a complete 1/2 Gasser

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Tuesday 6/7/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

CrossFit Dupont Night Foundations Class

‘Hard work is the price we must pay for success. I think you can accomplish anything if you’re willing to pay the price.’

~ Vince Lombardi

Mobility

then

Chin Ups 3 x 10

then

15 Power Snatches
30 Box Jumps
10 Power Snatches
20 Box Jumps
5 Power Snatches
10 Box Jumps

Men 24″ box, Women 20″ box

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Monday 6/6/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

CrossFit Mid Atlantic Regionals 2011

‘All the so-called “secrets of success” will not work unless you do.’

How do I approach this week’s sets?

Refer back to the lifts at 95% of your 1 RM:
a. Only achieved 1 rep- Take off 10% off your starting max and reset.
b. 3-6 reps- Add 5lbs to overhead lifts and 10lbs to lower body lifts (These are additions to your overall maxes, not sets)
c. 6-10reps- Add 10lbs to overhead lifts and 20lbs to lower body lifts (These are additions to your overall maxes, not sets)

Press

5 @ 65% 1 RM

5 @ 75% 1 RM

5X3 @ 85% 1 RM

Front Squat

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

WOD

3 Rounds for time

15 DB Thrusters 50 lbs

15 Ball Slams 20 lbs

15 Burpees

15 Double Unders

post load and times to comments

scale accordingly

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Friday 6/3/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Fishing relaxes me. It’s like yoga, except you get to kill something.’

R. Swanson

Press

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Front Squat

5 @ 75% 1 RM

3 @ 85 % 1 RM

1+ @ 95% 1 RM

WOD

Hammer Gone Bad

Complete 3 rounds of the following of:

Sledge Hammer Strikes Right – 1 minute
Box Jumps 20″ – 1 minute
Sledge Hammer Strikes Left – 1 minute
Dumbbell Hang Clean 45 lbs – 1 minute

*Rest 1 minute between rounds

*Score total reps per round.

Men 16 lbs, Women 10 lbs

Post total score to comments.

Scale as needed.

 


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Thursday 6/2/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Nobody can go back and start a new beginning, but anyone can start today and make a new ending.’

~ Maria Robinson

Skill Review: Med Ball Clean

then

1 Sand Bag Push Length of Court every thirty seconds for 5 minutes

then

WOD

‘Wall Ball Disco’

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

Wall Balls

Med Ball Cleans

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Wednesday 6/1/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘It’s not the will to win that matters – everyone has that. It’s the will to prepare to win that matters.’

~ Bear Bryant

Power Cleans
3 @ 75% 1RM
2 @ 85% 1RM
1 @ 95% 1RM

Deadlifts
5 @ 75% 1RM
3 @ 85% 1RM
1+ @ 95% 1RM

WOD

5 Rounds for time:

20 yd Bear Crawl – Crawl 10 yds turn and crawl back 10 yds

5 Deadlifts @ 315lbs or 75% 1 RM (which ever is lighter)

10 Burpees

 

 

 

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Tueday 5/31/2011 WOD

Written by chris.mcquilkin on . Posted in WODs

CrossFit Dupont featured on Crossfit Football 5/29

‘Success is often the result of taking a misstep in the right direction.’

~ Al Bernstein

Mobility

Press

5 @ 75% 1 RM

3 @ 85% 1 RM

1+ @ 95% 1 RM

Front Squat

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

WOD

Complete 7 rounds:

Handstand Holds for maximum time
10 Strict Pull Ups

Post total time of 7 rounds of handstand holds to comments.


Friday 5/27/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

Announcements: No Classes Memorial Day, Monday, May 30th.

Beginning Tuesday, May 31st. All evening class times will be moved to 6pm and 7pm.

CrossFit Balance and CrossFit Dupont Flash WOD 5/25/2011

‘Ambition is the willingness to kill the things that you love and eat them to stay alive.’

~ J. Donaghy

Press

5 @ 55% 1 RM

5 @ 65 % 1 RM

5 @ 75% 1 RM

Front Squat

3 @ 70% 1 RM

3 @ 80% 1 RM

3 x 3 @ 90% 1 RM

then

5 Rounds

10 Overhead Walking Lunges w/ 45lb plate

10 90 degree rotational box jumps

10 Chin Ups

*Rest 45 seconds between rounds

*On lunge, back knee has to touch the ground to be counted.

*For rotational box jumps, start by facing the box, jump and rotate to the right 90 degrees landing on the box. Step down and jump again, this time rotating 90 degrees to the left landing on the box. One jump to the right and one to the left counts as one rep. Start and land in a good athletic position.

 

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Thursday 5/25/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘If you want to live a happy life, tie it to a goal, not to people or things.’

~ Albert Einstein

——————————–

NO EVENING CLASSES.

Pre-Memorial Day WOD and Rooftop BBQ at 6pm at CrossFit Balance. Be ready for the 6pm Team Workout!  We will be providing beer at the BBQ, however, feel free to bring more! Bring friends!  Just a reminder: Yes, we WILL be holding classes Friday evening at 5:30pm and 6:30pm. NO CLASSES Monday, May 30th. Monday’s strength WOD will be on Tuesday’s WOD. Beginning Tuesday May 31 evening class times will change to 6pm and 7pm.

—————————-

Complete 3 rounds for time:

12 right arm KB/DB Power Snatch 1.5 pood/55 lbs
12 left arm KB/DB Power Snatch 1.5 pood/55 lbs
12 Push Ups
25 Double Unders

then

For ROM:

  • Hold bottom of Skin the Cat for 45 seconds
  • Recover for 15 seconds
  • Hold Bridge Up for 45 seconds
  • Recover for 15 seconds
  • Hold bottom of Skin the Cat for 30 seconds
  • Recover for 30 seconds
  • Hold Bridge Up for 30 seconds
  • Recover for 30 seconds
  • Hold bottom of Skin the Cat for 15 seconds
  • Recover for 45 seconds
  • Hold Bridge Ups for 15 seconds

 

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Wednesday 5/25/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘The only job where you start at the top, is digging a hole.’

*Class Schedule Change Beginning Tuesday, May 31st:

7:15am Monday – Thursday

6pm Monday – Friday

7pm Monday – Friday

Power Cleans

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

AMRAP in 8 Minutes

1 Round =

3 Power Cleans +

3 Rounds of ‘Cindy’

5 Pull Ups

10 Push Ups

15 Air Squats

 

Post Loads and Rounds to comments.

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Tuesday 5/24/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Courage is going from failure to failure without losing enthusiasm.’

~Winston Churchill

Mobility:

Test: Deadlift set up position, Active bottom position in the squat;

Mob: Try and stick the head of your femur out your bottom.

Re-test: Deadlift and Squat Positions

then

Agility Latter

then

WOD

8 x 25yd Resistance Band Run