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

Thursday, March 16, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:

Split Jerk (8 sets- go up in weight incrementally to something heavy)

1-1-1-1-1-1-1-1

With a partner 12 minute AMRAP alternating movements below:

10 Wall Balls (20/14lbs)

10 Bent over Rows

10 Box Overs (24/20in)

*Partner 1 completes 10 wall balls, partner 2 completes 10 Bent over Rows, partner 1 completes 10 box overs, partner 2 completes 10 wall balls, partner 1 completes 10 Bent over Rows, and on.   (Key is to keep moving!)

*Choose a weight on the bent over rows you can manage unbroken with good form.  Quality for these over pushing it with the weight!

Score is weight and total rounds with partner.

Wednesday, March 15, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

Compliments of WODAPAlOOZA Qualifer- Week 3, Workout 6

AMRAP for 15 minutes:

1 rounds= (increase bar weight each round)

10-8-6-4-2

Hang Power Cleans (135/95lbs)

Lateral Over the Bar Bupees

Toes to Bar

Weights:  Once you complete above, increase weight….Rx’d and Suggest Scaling below:

Rx’d

Men: 135/165/185/105/225/245

Women: 95/115/125/135/145/155

Suggested Scaling:

Men: 95/115/135/165/185

Women: 65/80/95/110/125

*First bar should be something you feel comfortable moving through unbroken when it comes to scaling and determining weights to use.

*Be smart with toes to bar and breaking up as needed

Score is round and reps.

Tuesday, March 14, 2017

Written by Danielle Dionne on . Posted in WODs

MORNING, MOMFIT, AND THE AFTERNOON CLASSES ARE CANCELED.  PLEASE CHECK IN WITH BLOG/MOTIONSOFT SCHEDULE/FACEBOOK FOR ADDITIONAL UPDATES.

We will be making a determination on whether we will be holding the evening classes by tomorrow afternoon.

WOD for Tuesday:

Front Squats- Build up to a heavy single

3 rounds for time:

Row 50 Calories*

150 Double-unders

50 Alternating Lunges

Score is weight and time.

*Find some space in your apartment and sub 30 burpees for row for the above workout!

Monday, March 13, 2017

Written by Danielle Dionne on . Posted in WODs

There is an anticipated storm approaching that may affect our Tuesday morning and afternoon classes.  We will make a determination by 8pm on Monday for the Tuesday morning classes.  Please be sure to check the blog and any cancelations will also be reflected on our schedule!

Just a reminder to make sure you submit your score through the games website as well!

WOD for Monday:

Kipping Handstand Push-up Review

2X 10 Deadlifts (aim for one heavy set; aim for a manageable weight and then make your increase from there)*

Then…

“Diane”

21-15-9

Deadlifts (225/155lbs)

Handstand Push-ups (sub DB Push Presses)

Score is weight and time.

*Warm-up sets- keep these at sets of 5 and as you get closer to the set of 10 you may opt to do fewer reps.  Rest up to 3-5 minutes in between your sets of 10.

*Not everyday is going to be a max effort day depending on how you are recovering and what days you rested over the weekend.  Listen to your body.  If that means backing off and not going for that 10 extra pounds do this. If you are fresh and your form is there then treat today as any other training day and go for a heavy set of 10!

Friday, March 10, 2017

Written by Danielle Dionne on . Posted in WODs

17.3!

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups/Jumping chin over bar- bar overhead must be 6 inches or more from above head)
6 squat snatches, 95/65 lb. (45/35)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb. (75/55lbs)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb. (95/65lbs)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb. (115/75lbs)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb. (135/95lbs)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb. (155/105lbs)

*If all reps are completed, time cap extends by 4 minutes.

Note on kilos: *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 111 kg (245 lb.) and 120 kg (265 lb.).

This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 squat snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score.

If all 72 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to continue with the couplet. If all 108 reps (36 from rounds 1-3, 36 from rounds 4-6 and 36 from rounds 7-9) are completed by the 12-minute mark, the time will once again be extended by 4 minutes. Throughout the workout, after every 3 complete rounds, the reps of the pull-up will increase, the reps of the snatch will decrease, and the barbell will get heavier. Once a 3-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section. This pattern will continue for up to 24 minutes, as long as 3 rounds of the couplet are completed before each cutoff.

This workout is over when the athlete completes all the required work prior to 24 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

Thursday, March 9, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday: (Compliments of CF Mainsite)

Turkish Get-up Review

5 rounds for time of:
Max calorie row in 60 seconds
50/35-lb. Turkish get-ups

Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

Post time to comments.

*Based on number of rowers, we can partner up and stagger as needed.

Wednesday, March 8, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

Double-under Practice- Drills

Complete for time: (15 minute cap)

21 Power Cleans (135/95lbs)

21 Shoulder to Overhead

100 Double-unders

15 Power Cleans

15 Shoulder to Overhead

100 Double-unders

9 Power Cleans

9 Shoulder to Overhead

Post time for score.

Featuring some guest coaches this week!

Written by Danielle Dionne on . Posted in WODs

Both Jon Wier and Christy Adkins will be coaching the evening classes this week.  Jon will be leading the classes this evening! Both bring a tremendous amount of coaching experience, competitive perspective, and I’m excited to have them helping out!

Most of you know Jon from training sometimes in the 5:30pm class, alongside everyone!

A bit about Jon:

I go by Jon and I have been doing crossfit for 3 years, although I did gym jones for a year before that when I was in the military. I was introduced to the whole high intensity training when I passed all the training for Marine Recon. I spent 8.5 years in the Marines and concluded my last couple years with Marine Force Recon. From there I continued with high intensity training and decided to learn how to Olympic lift. I had a great foundation for anaerobic/ aerobic capacity and needed to learn the finer movements of oly lifting. I have been out of the military for 3 years now and train at Crossfit Balance in Washington DC.

*Jon holds a Level 1 and was an Individual competitor in the Atlantic Regional last year.

 

Tuesday, March 7, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Tuesday:

Following warm-up…

EMOM for 9 minutes:

Minute 1- Kipping Pull-up Practice/Hollow Swings (Choose a rep range either unbroken for reps or 5-7 working on mechanics; if you don’t have consecutive use the minute to practice

Minute 2- 20 Glute Hip Bridges

Minute 3- 12 Pistols (Option to decrease reps; work from a box; or perform 12 lunges)

2 rounds for time:

40 Weighted Sit-ups (use DB)

30 Strict Pull-ups

20 Back Squats (225/155lbs)

Post time to comments.

IMPORTANT FOR TOMORROW!

Written by Danielle Dionne on . Posted in WODs

LOGISTICS FOR 17.2!
17.2- IMPORTANT PLEASE READ!- Based on the nature of this workout, if you are looking to complete Rx’d and plan on getting to or attempting bar muscle-ups, this workout must be performed either at Foggy Bottom or Thomas Circle based on our rig. The scaled division includes hanging knee raises and pull-ups and the workout as programmed for morning/afternoon classes will be with pull-ups. If you are looking to do as scaled, we will be able to judge you in the morning, afternoon, and evening.
 
We will still have a coach for the evening to run heats for scaled if you still plan on joining- only for scaled.
 
Otherwise, please come to Thomas Circle starting as early at 4pm and the last heat will be at 8pm. We will also be running this on Sunday at Thomas Circle starting from 10am-12pm.

Friday, March 3, 2017- Please read below!

Written by Danielle Dionne on . Posted in WODs

17.2- IMPORTANT PLEASE READ!- Based on the nature of this workout, if you are looking to complete Rx’d and plan on getting to or attempting bar muscle-ups, this workout must be performed either at Foggy Bottom or Thomas Circle based on our rig.  The scaled division includes hanging knee raises and pull-ups and the workout as programmed with be with pull-ups for those of you not registered for the Open and planning on joining both the morning and afternoon classes.

We will still have a coach for the evening to run heats for scaled if you still plan on joining!

Otherwise, you may come to Thomas Circle starting as early at 4pm and the last heat will be at 8pm.  We will also be running this on Sunday at Thomas Circle starting from 10am-12pm.

WOD for Friday:

Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of:

50-ft. weighted walking lunge 16 toes-to-bars* or hanging knee raises
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge 16 bar muscle-ups (at Glover Park- scaled chin over bar pull-ups)

8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

* Movements vary by division.

*For those of you doing this for class and not registered for the open ring rows are permitted