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

Thursday 8/18/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

 

Congratulations to Paul on passing his PFT and being accepted into OCS!

‘Some people want it to happen, some wish it would happen, others make it happen.’

~Michael Jordan

DWOD:

For Time:

1K Row

50 Ab Mat Sit-Ups (feet unanchored)

50 Band Good Mornings

50 Ab Mat Sit-Ups (feet unanchored)

1K Run

SWOD:

3 x Max Strict Chin Ups

Rest 5 Minutes

50 Band Pull Aparts

Post times and Chin Ups to comments

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Wednesday 8/17/2011 WOD

Written by chris.mcquilkin on . Posted in WODs

‘Now is the time. Needs are great, but your possibilities are greater.’

SWOD:

Deadlifts

10 x 3 @ 60% 1 RM on the minute

* Move bar as fast as possible.

Hang Cleans

2 @ 70% 1 RM

2 @ 80% 1 RM

2 @ 90% 1 RM

DWOD:

On the minute:

Perform 2 Clean and Jerks on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 clean and jerks.

*Use a maximal weight. 90% of 1 RM

*For every rep not completed, perform 5 burpees during rest time.

Post load and total rounds completed to comments.

 

Tuesday 8/16/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘If there is no struggle, there is no progress.’

~Fred Douglas

Form Running Drills

Basic Pose Pulling

DWOD:

8 x 30” On / 30” Off Box Jumps

Rest 4 Minutes

4 x 1’ On / 1′ Off Push Press (115/75)

Rest 2 Minutes

8 x 30” On / 30” Off Double Unders

Rest 4 Minutes

4 x 1’ On / 1’ Off Burpees (hands release from floor)

Scale as needed

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Monday 8/15/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘You do not merely want to be considered just the best of the best. You want to be considered the only ones who do what you do.’

~Jerry Garcia

SWOD:

Overhead Squat

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Press

3 @ 70% 1 RM

3 @ 80% 1 RM

3 x 3 90% 1 RM

DWOD:

4 rounds for time:

12 Barbell Walking Lunges @ 30% of 1 RM Squat (6 each side)

Sprint 1 Gasser

*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.

*make sure to step out into a long enough lunge where your front knee is even with your front toe.

*if 30% of 1 RM Squat is 45# or under sub overhead lunges w/ plate.

Post times and load to comments.

Sexy Friday 8/12/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘I’m tired of hearing about money, money, money, money, money. I just want to play the game, drink Pepsi, and wear Reebok.’

~S. O’Neal

SWOD:

Push Jerk:

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

DWOD:

As many rounds as possible in 15 minutes:

3 Push Presses 70% 1 RM
3 Pull Ups
3 Push Presses 70% 1 RM
6 Pull Ups
3 Push Presses 70% 1 RM
9 Pull Ups

Post times and loads to comments.

 

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Announcements!

Written by Danielle Dionne on . Posted in Uncategorized

9/9- PHOTO SCAVENGER WOD– Proceeds for Fight Gone Bad Fundraiser- Wounded Warrior

Team building and fostering community in a WOD with a dash of DC culture and for a cause.  Register for teams ranging from 3-6 people.  We will meet at a specified location and provide teams with a list of 10 places, things, people, things to do, food/drinks to obtain photos of.  All of these are weighted with different point values based on the distance and difficulty in obtaining/doing.  The teams will have 2 hours to run around DC collecting as many photographs off the list as you could in an attempt to get the highest point total.

9/17-FIGHT GONE BAD

Balance Gym-Kalorama will be hosting Fight Gone Bad this year.  All affiliate participants include, CrossFit Dupont, CrossFit DC, and CrossFit Balance.  CrossFit Balance will be hosting a fundraiser September 9thtoo!  Register below and start fundraising!

10/22: ZOMBIE INFESTED 5K OBSTACLE COURSE RACE

CrossFit Dupont and CrossFit Balance are putting together teams to work together towards one goal: survival!

‘Protect your brain and run for your life. This is one race where your legs giving out are the least of your problems. Run For Your Lives is a first-of-its-kind event, one part 5K, one part obstacle course, one part escaping the clutches of zombies — and all parts awesome.

‘Runners will navigate a series of 12 obstacles throughout a 5K course in an attempt to reach the finish line — all while avoiding zombies. At the end of this adventure race, you get to celebrate survival (or zombie transformation) with live entertainment and music, local celebrities, vendors, food, and of course, beer!’ Runforyourlives.com, please email tex@balancegym.com if interested on taking the zombpocalyse by the gourds.

11/12-11/13: MID-ATLANTIC HOPPER: CrossFit Balance and CrossFit Dupont will be representing!  Your interest, will determine how many teams we will be registering.  We are seeking to fill two teams.  Please email me your interest to compete on a team!

On November 12th and 13th, athletes from all over the Mid-Atlantic Region and beyond will gather at CrossFit BWI(wfs) in Glen Burnie, Maryland to test their skills against the mighty Hopper. All events are drawn from the Hopper at random on the day of the event, making this competition the ultimate test of the unknown and the unknowable.

Now in it’s fourth year, the Mid-Atlantic Hopper Challenge will feature men’s and women’s individual competitions as well as the second team competition.

Registration for individual athletes and teams will begin on August 15th at 12pm EST! Registration will be limited to 120 individuals and 20 teams. Slots for last years individual competition filled up in less than 72 hours, so don’t be late!

 

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Thursday 8/11/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘To reach a port, we must sail—Sail, not tie at anchor—Sail, not drift.’

~Franklin Roosevelt

Skill Practice:

-Ring Inversion and Skin the Cat

-Kettlebell Snatch Progression

DWOD:

As Many Rounds As Possible in 10 Minutes of:

5 Wall Walkers

10 Hollow Rocks

15 Kettlebell Swings

then

Shoulder Mobility

Post times and loads to comments.

 

Wednesday 8/10/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice.’

~Mark Rippetoe

SWOD:

Deadlifts

10 x 3 @ 55% 1 RM on the minute

* Move bar as fast as possible.

* Reset 1 RM from last weeks results here

Hang Power Cleans

3 @ 65% 1 RM

3 @ 75% 1 RM

3 x 3 @ 85% 1 RM

DWOD:

As many rounds as possible in 10 minutes:

2 Deadlifts @ 70% 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 8/9/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘All that we are is the result of what we have thought. The mind is everything. What we think, we become.’

Warm Up: 5 minutes barefoot jump rope

Form Running Drills:

Posture and Momentum

DWOD:

‘Skipping Helen’

3 Rounds

250 Single Jump Rope Skips

21 Kettlebell swings

12 Pull Ups

SWOD:

Pallof Press 3 x 10 Left and Right

 

Post times and loads to comments

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Monday 8/8/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.’

~Confucius

SWOD:

Overhead Squats

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Press

5 @ 65% 1 RM

5 @ 75% 1 RM

3 x 5 @ 85% 1 RM

DWOD:

10 x 25 yard Resistance Band Run

Post loads and rounds completed to comments

 

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Sexy Friday 8/5/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘So, here’s some advice I wish I woulda got when I was your age: Live every week like it’s Shark Week.’

T. Jordan

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:

Complete 5 rounds for time:

2 Presses @ 80% of 1 RM

2 Strict Chin Ups

2 Presses @ 80% of 1 RM

4 Strict Chin Ups

2 Presses @ 80% of 1 RM

6 Strict Chin Ups

Post times and loads to comments.

 

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Thursday 8/4/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘If the going is real easy, beware, you may be headed down hill.’

SWOD:

10 minutes Handstand Holds and Progressions

DWOD:

4 rounds w/ 1 min Rest between Rounds

– Rowing for calories- 40 seconds on: 20 seconds off
– Wall Ball- 40 seconds on: 20 seconds off

Rest 2 minutes

4 rounds w/ 1 min Rest between Rounds

-Lateral Burpee- 40 seconds on: 20 seconds off
-DB Push Press- 40 seconds on: 20 seconds off

then

Shoulder Mobility and Hip Mobility

post loads and reps to comments.

 

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Wednesday 8/3/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘To accomplish great things, we must not only act, but also dream; not only plan, but also believe.’

~Anatole France

SWOD:

Power Snatch

3 @ 75% 1 RM

2 @ 85% 1 RM

1 @ 95% 1 RM

Deadlift

5 @ 75% 1 RM

3 @ 85% 1 RM

1+ @ 95% 1 RM

DWOD: GORUCK Training

Complete 15 rounds for time:

1 Deadlift @ 75% of 1 RM
Sand Bag Carry 30 yards as heavy as possible

*For sand bag carry walk from platforms across court and back
*Carry sand bag anyway possible

Post times and loads to comments.

Not too late, but close, to sign up for GORUCK Challenge, December 10, 2011 1 am.

Details here and get ready for some GORUCK targeted workouts leading up to the event!

Get a $20 discount for being awesome, just shoot me an email.

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Tuesday 8/2/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘It is important that you strive for humility, but not humiliation, for a cool, level-headed confidence, not a stiff, delusional arrogance. How could you look more stupid than to be the guy accepting a bronze medal in gold shoes?’

Michael Johnson

Form Running Drills:

Introduction to Pose Running.

SWOD:

Hang Power Clean

2, 2, 2, 2, 2

DWOD:

Alternating Tabata
20 Seconds work, 10 seconds rest for 8 total rounds of:

  • Push Ups
  • Jumping Squats

Complete 8 sets of each exercise, alternating each time.
For total reps.

Post loads and total reps to comments.

 

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