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, July 3, 2017

Written by Danielle Dionne on . Posted in WODs

Just a reminder that we have an abbreviated schedule for today (no 6:30 and 7:30pm classes).  Tuesday, July 4th,  we will be holding a 10am class only.

WOD for Monday:

5X5 Hang Power Cleans (work up to heavy set of 5)

5 minute AMRAP:

4 Power Cleans (155/105lbs)

24 Double-unders

10 Pull-ups

Record weight and total rounds/reps.

Thursday, July 29, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:

The stimulus today is a conditioning, combined with spicing up our grip to a bodyweight pressing movement (push-ups).  Also, we are keeping the engine going with some double-unders and an opportunity to improve this skill and keep your heart rate up.  Other scaling options include bar hops, assault bike for calories, and row for calories.  Finish it up by firing up the core.  The kb weight should be something light to cruise through!

Complete for time:

4 rounds:

5 Kettlebell Sumo Deadlift High Pulls (53/35lbs)- this should be light and unbroken

7 Kettlebell Swings (American)

9 Push-ups

Then…

100 Double-unders

Then…

3 rounds:

5 Kettlebell Sumo Deadlift High Pulls

7 Kettlebell Swings (American)

9 Push-ups

Then…

100 Double-unders

Then…

2 rounds:

5 Kettlebell Sumo Deadlift High Pulls

7 Kettlebell Swings (American)

9 Push-ups

Then…

100 Double-unders

Cash out:

50 V-ups

Post time for score.

 

Wednesday, July 28, 2017

Written by Danielle Dionne on . Posted in WODs

REMINDER ABOUT THE 9AM WORKOUT/VOLLEYBALL WORKOUT THIS SATURDAY!  All other GP classes are canceled!  Hope everyone who is in town can make it for the workout or later to hang out.  We should be at the courts until 1pm!

WOD for Wednesday:

5X 1 Hang Squat Clean

5 sets of the following:

5 Behind the Neck Shoulder Presses*

12 Alternating DB Box Step-ups (6 per leg)**

Rest about 1 minute in between sets.

*Increase the load set to set until you hit a heavy set of 5.

**Aim to keep the same load focusing on form and not pressing off the back leg. DBs are held on the sides.

Tuesday, June 27, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Tuesday:

With a partner- 5 rounds each- “I go, you go..”

15 Calorie Row

10 Power Snatches (95/65lbs)*

5-7 Unbroken Kipping Pull-ups

*Team of 3- Teammate 2 begins when Teammate 1 completes 10 Power Snatches, Teammate 3 begins after Teammate 2 completes 10 Power Snatches and soo forth….

Scaling options:

-Option to modify power snatches to 15 Kettlebell Swings ( choose a weight you can manage unbroken)

-Chest to Bar Pull-ups or Muscle-ups- pick a rep number to complete unbroken for each set- if 7 kipping are manageable, complete as chest to bar pull-ups or another option are muscle-ups for those of you wanting to work on these

-Scaling includes ring rows

Post time for score.

CELEBRATING THE 4TH WITH CROSSFIT BALANCE!

Written by Danielle Dionne on . Posted in WODs

UPCOMING HOLIDAY WEEKEND SCHEDULE:
SATURDAY, July 1st- 9am Workout at the Lincoln Courts (see below).  No classes will be held at Glover
SUNDAY, July 2nd- Conditioning classes at both 10 and 11am
MONDAY, July 3rd- ABBREVIATED SCHEDULE- Morning, Afternoon, and 5:30pm class!  (6:30 and 7:30pm classes canceled)
TUESDAY, July 4th- 10am Workout only!  All other classes canceled

Celebrating the 4th of July holiday weekend with CrossFit Balance folks!

When: Saturday, July 1st at 9am
Where: Lincoln Volleyball Courts

What: Come celebrate July 4th with CrossFit Balance for a special workout at the Lincoln Volleyball courts!  We will be running a 9am workout for everyone besides the courts (There will be no TC classes besides this one on Saturday).

Spend the rest of the morning and afternoon playing volleyball, games, and mingling with one another!
Bring: Kids, friends, dogs, food, beverages, frisbees, and any other games!
Wear: Your red, white, and blue!   We also received some Balance Gym sunglasses at Thomas Circle!  We will have these and shirts available this week!

Saturday, June 24, 2017

Written by Danielle Dionne on . Posted in WODs

JUST A REMINDER WE WILL BE HOLDING A 10AM WOD AND 11AM GYMNASTICS CLASS!

WOD for Saturday:

10 rounds for time:

25 Double-unders
7 Toes to Bar*
9 Burpees

Total reps above for considering when scaling
250-Double-under
70- Toes to Bar
90- Burpees
*Knee raises or V-ups
Score is time.

Friday, June 23, 2017

Written by Danielle Dionne on . Posted in WODs

Summer is here and KeyBridge Boathouse is open for the season! If you are looking to diversify your training check out the paddleboarding classes.


Community paddle this Friday morning at 7am! Send a message to Danielle@balancegym.com if you are interested!
Happy Summer fit friends!

WOD for Friday:

Rowing Skill Work- tips read here

Complete for time:

1K Row

30 Clean and Jerks (135/95lbs)

50 Wall Balls (20/14lbs)

*Depending on class time, we will run heats every 5 minutes.   This will give us plenty of space and equipment!

Post time for score.

 

CF BALANCE SHIRTS!

Written by Danielle Dionne on . Posted in WODs

SHIRTS!
 
Horray! Both men and women shirts are on their way to CF Balance Thomas Circle! They should be for sale at the front desk early next week!
 
The shirts are pictured below. Both men and women shirts will have sleeves! We will be doing an additional pre-order on some tanks soon!

Thursday, June 22, 2017

Written by Danielle Dionne on . Posted in WODs

KeyBridge Boathouse is open for the season!  If you are looking to diversify your training check out the paddleboarding classes.  Community paddle this Friday morning at 7am!  Send a message to Danielle@balancegym.com if you are interested!

WOD for Thursday:

Build up to a heavy set of 2 for the following:

1+ 1/4 Front Squats (complete 1 front squat and come up just above parallel and then descend back into full range of motion/depth and back up= 1 rep)- https://www.youtube.com/watch?v=WpxxIN_YeLA

10 minute AMRAP for rounds/reps:

5 Strict Handstand Push-ups

5 Strict Pull-ups

15 Ab Mat Sit-ups

Post weight and total rounds/reps for score.

Wednesday, June 21, 2017

Written by Danielle Dionne on . Posted in WODs

BALANCE GYM GLOVER PARK MEMBER APPRECIATION HAPPY HOUR!  This Friday at Town Hall from 6-9pm!  Drink specials and mingling!

WOD for Wednesday: Long Conditioning Day!

VERSION A:

4 rounds:

500m Row

21 Burpee Box Overs (24/20in)

 

75 Double-unders

or

VERSION B:

4 rounds:

500m Row

21 Burpees

800m Run (out the back door down Wisconsin Ave- left on Whitehaven to the end and back)

Post time and version for score.

Monday, June 19, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:

4 rounds for time:

2 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

6 Hang Power Snatches (135/95lbs)

Core cash out:

3 rounds:

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10 Second Hollow Hold

-Rest 1 minute in between sets-