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 • 1339 Green Court NW • Washington DC 20005

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    CrossFit Foggy Bottom • 2401 M St NW • Washington DC 20037

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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

Monday 5/2/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

“You can’t get much done in life if you only work when you feel good.”

~ Jerry West

5 x 3 Front Squat + 1 Jerk


3 Block Runs

rest 2 minutes between efforts


WOD, Courtesy of CrossFit Southie, South Boston


Freedom Wall Balls

American Box Jumps

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Friday 4/29/2011 WOD

Written by chris.mcquilkin on . Posted in WODs


‘A lot of times I find that people who are blessed with the most talent don’t ever develop that attitude, and the ones who aren’t blessed in that way are the most competitive and have the biggest heart.’

~Tom Brady

Skill Review and Practice:

Muscle Ups on Rings


False Grip Pull ups/Rows 3 x Max



3 Rounds

1 min rest between rounds

Max Rep Tire flips – 30 seconds on…30 off

Max Rep Burpee – 30 seconds on…30 off

Max Rep Sledge Hammer Strikes – 30 seconds on…30 off

Max Rep Hollow Rocks – 30 seconds on…30 off



Thursday 4/28/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘If your actions inspire others to dream more, learn more, do more and become more, you are a leader.’

~ John Quincy Adams

PRACTICE for 10 minutes:

Forward Rolls

Backwards Rolls


Power Cleans 5 x 3



1st and 10

Start on end line…

12 DB Thrusters

Run 20 yards and back to end line

12 DB swings

Run 20 yards and back to end line

12 Clapping Push Ups

Run 20 yards and back to end line

12 DB swings

Run 20 yards and back to end line

12 DB thrusters

Run 20 yards and back to end line

Post loads and times to comments


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Wednesday 4/27/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘All you can control in this world are your attitude and your effort.’

Chin Ups 3 x Max



10 Rounds

4 Cone Drill, 5 each side.

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|                             | 15 yds
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TABATA Deadlifts

rest 1 min

TABATA Plank walk

*TABATA- interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

Post number of chin ups, deadlift loads/reps, and distance plank walked to comments.


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Tuesday 4/26/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Don’t wait. The time will never be just right.’

~ Napoleon Hill

Reminder: No 7:15am class, only Foundations. All morning class participants are encouraged to participate in Jim Bathurst’s strength class held on the court at 6:15am.


Mobility for 8 Minutes…


4 minutes AMRAP

-Candle Stick Roll

– Straight Jump

– Burpee Box Jump


10 Minutes AMRAP:

10 American KB swings

15 Hand release Push Ups

Run 250 meters


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Monday 4/25/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘If you aren’t fired with enthusiasm, you will be fired with enthusiasm.’

~ Vince Lombardi

Squat 5RM


As many rounds as possible in 15 minutes of:

1 round consists of:

1 Push Press @ 65% of body weight

1 Strict Pull Up

3 Push Presses @ 65% of body weight

3 Strict Pull Ups

5 Push Presses @ 65% of body weight

5 Strict Pull Ups



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Friday 4/22/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘If children have the ability to ignore all odds and percentages, then maybe we can all learn from them.  When you think about it, what other choice is there but to hope?  We have two options, medically and emotionally:  give up, or fight like hell.’  ~Lance Armstrong

Reminder: ‘The Gun Fight’ is this Saturday at CrossFit Balance from 10am – 2pm. We encourage you to attend to pay tribute and make your contribution to the Melanoma Research Foundation. Heats start at 10am, see you there!


Snatch 8 x 2


For Time:


Double Unders




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.

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Thursday WOD 4/21/2011

Written by Danielle Dionne on . Posted in Uncategorized

Crossfit Dupont Foundations

Crossfit Dupont Foundations Day 2


Intensity vs Effort Talk to Me Johnnie


“It’s not necessarily the amount of time you spend at practice that counts; it’s what you put into the practice.” ~ Eric Lindros

PRACTICE for 10 minutes:

Kick up to Handstand and Hold


Find Max Box Jump Height


Complete 15 Rounds for time:

3 Box Jumps at Max Height

Farmer’s Carry 40 yards as heavy as possible

* For farmer’s carry walk out 20 yards and back 20 yards with either one sand bag or two dumbbells.


While scrutinize they are reacting negatively to being monitored, secretly, i’d bet they are thanking you for caring so much about them

Wednesday 4/20/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

The Gunfight: Honor Every Second
Melanoma Research Foundation fundraiser in memory of Amanda Miller
Date: April 23rd, 2011
Time: 10-4pm
Location: CrossFit Balance, 1111 14th Street NW, Washington, DC, 20005

CrossFit Balance will be hosting this event to help raise money for the Melanoma Research Foundation in memory of our friend Amanda Miller who passed away last April. The following workout will be done in her honor:

Snatch, 135/95lbs

Afterwards, we will have a cookout riddled with meat and beer. Everyone is encouraged to attend, participate if you wish, and donate/raise money. It’s for a great cause and in memory of an amazing young woman taken from us far too soon.


CrossFit Dupont WOD

‘We are what we repeatedly do. Excellence, then, is not an act, but a habit.’

~ Aristotle

Skill Review: Rowing

Deadlift 5 RM


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 handstand push up for every 5 meters under 3000 meters.

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


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4/19/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

Crossfit Dupont Foundations

Crossfit Dupont Foundations

Inaugural CrossFit Dupont Foundations Class! Thank you girls….and Vaughn.

‘A wise man will make more opportunities than he can find.’

~ Francis Bacon


10 minutes holding bottom of the squat.

Skill Review: Kettlebell Swing


3 Rounds

10 Standing Broad Jumps (minimum 6 feet per jump)

21 KB swings

24 Push ups

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Grand Opening 4/18/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘In every phenomenon the beginning remains always the most notable moment.’ ~Thomas Carlyle

Press 5RM

Complete 4 Rounds for time of:

    • Power Clean
    • Thruster
    • Back Squat
    • Rack Jerk

Complete the cycle 7 times

After the cycle is completed 7 times: 20 yard Bear Crawl

*Do Not Drop the Weight! If the weight is dropped during each cycle, count the number of drops and perform an equal amount of burpees as a penalty.

*Rest 2 minutes between sets.

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Welcome to CrossFit Dupont!

Written by chris.mcquilkin on . Posted in WODs

3..2..1..CrossFit Dupont!

Ladies and Gentlemen, I would like to introduce you to CrossFit Dupont! Located in Dupont Circle, Washington D.C. We’ll be doing squats on the reg, deadlifts on the reg, snatches on the reg, basically all lifts that most people dream about… Classes begin Monday April 18th! See you then!

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Written by Danielle Dionne on . Posted in Uncategorized

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