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 2, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:

4 sets of the following 3:00 minutes:

2 Burpee Push-ups

2 Shuttle Runs (1 length= 10m)

4 Burpee Push-ups

4 Shuttle Runs

6 Burpee Push-ups

6 Shuttle Runs

….

-Rest 3:00 minutes-

*Reset at the top of each set.

Aim for hitting the same number for each of your sets.  Score is highest set number.

Wednesday, March 1, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

Complete for time:

500m Row

20 Muscle-ups*

500m Row

Then… With a partner: 4 sets below:

Partner 1- 6 lengths Farmer Carry (70/53lbs- use KBs or DBs)

Partner 2- 60 Second Plank Hold

Then Alternate

-1:00 minute rest after above-

*Scaling options/modifications include:

30 L Pull-ups

40 Strict Pull-ups

50 Ring Rows

(You can reduce the reps and consider the total volume and reps when adjusting these; discuss with the coach)

*The last 500m should be an all out sprint!

Score is time.

Monday, February 27, 2017

Written by Danielle Dionne on . Posted in WODs

Just a reminder to submit your scores prior to 8pm.  We will be validating all scores in the evening.  Be sure to submit through the games.crossfit.com and select CrossFit Glover Park as affiliate and as team.

Great job to everyone who put forth their best effort in 17.1.  In the end, it’s about putting your best foot forward and it should be a rewarding feeling just to tackle this one!

WOD for Monday:

Shoulder Press

5-5-5-5-5 (work your way up to a heavy set of 5)

8:00 minute AMRAP:

50 Double-unders

10 Toes to Bar

Post weight and total reps to comments.

Friday, February 24, 2017- Open WOD! All classes!

Written by Danielle Dionne on . Posted in WODs

We will be running heats from 5:30pm and on!  All morning and afternoon classes are as scheduled.   Expect that we may run two heats to judge one another in these!  We will complete within the hour!  Looking forward to this!

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box/ Women use 35lbs/ 20in (two foot take-off and landing)

Scaled- 35/20lbs 24/20in (step ups and step downs permitted)

Time cap: 20 minutes

OPEN WORKOUTS TOMORROW!

Written by Danielle Dionne on . Posted in WODs

17.1 OPEN WORKOUT IS TOMORROW!
 
Here are some logistics for those of you participating:
 
The workout will be programmed on Fridays. You can do the workout in the morning or afternoon classes. Starting at 5:30pm we will be running heats until 7:30pm (sign up as you come in- heat times will be up on the whiteboard). Another option is to go to TC Friday Night Lights starting at 4pm and running until 8:30pm!
 
-9am Saturday Open Workout until 10am
-10am Sunday Open Workout starting at 10am-11:30am (THOMAS CIRCLE LOCATION)
-All members are free to use the space after 12pm both Saturday and Sunday if you have a judge
 
It’s not too late to register! Select CrossFit Glover Park and select team- CrossFit Glover Park.
 
Looking forward to the announcement this evening!
 
games.crossfit.com

Thursday, February 23, 2017

Written by Danielle Dionne on . Posted in WODs

OPEN ANNOUNCEMENT TONIGHT!
It’s not too late to sign up!

Go to: games.crossfit.com

Register under: Crossfit Glover Park affiliate and team.
Don’t miss Open Night Friday’s at CrossFit Glover Park!
-The Open WOD will be programmed all day on Friday’s. The morning and noon classes will run as normal classes.
-Open Night Friday’s starts at 5:30pm – 7:30pm.
We will be running heats! Write down your name to the heat sign-up on the whiteboard when you arrive. It will be first come, first serve! All athletes will mobilize and warm-up at own pace. Each heat will have a briefing and assigned judge.
-RX, Scaled, Masters or just participating… Regardless of your fitness level this will be a fun night for everyone. Feel free to bring friends and family, the more the merrier!
-If you can’t participate at Open Night Friday’s, make up times will be on Saturday at 9am, or 10am at TC on Sunday’s.
(Friday Night Lights at TC will be running heats starting at 4pm- 8:00pm on Friday’s. You are welcome to participate at any of our Crossfit Balance locations, but be sure to register under your affiliate, Crossfit Glover Park!)

WOD for Friday:

Every 2 minutes for 12 minutes (6 sets):

1 Snatch Pull+ 1 Hang Squat Snatch+2 OHS

Then….

7 minute AMRAP:

Ladder…

2 OHS (95/65lbs)

2 Burpees over the Bar

4 OHS (95/65lbs)

4 Burpees over the Bar

6 OHS (95/65lbs)

6 Burpees over the Bar

…(increase by 2 reps)

Score is based on highest round and reps remaining in that round.  (For example you got to 18 burpees of the round of 21 then written score is 21+18 burpees).

 

Wednesday, February 22, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

5 rounds:

1 minute- AMRAP Row for Calories

1 minte- AMRAP Heavy D-balls 100/80lbs

1 minute- Double-unders

-1 minute Rest-

Based on the number of balls if you will be sharing….team up (up to 4 of you on one ball and start with a stagger; keep the order of the exercises the same)

Track number of reps for each movement.  Score is total reps for calories, heavy d-balls, and double-unders (there should be three separate numbers).

Cash out:

4 sets (not for time)

25 Supermans

25 Hollow Rocks

OPEN REGISTRATION REMINDER!

Written by Danielle Dionne on . Posted in WODs

3 Day Countdown for the Open!
 
17.1 will be announced by Dave Castro this Thursday, Feb 23rd!
It’s not too late to sign up!
 
Go to: games.crossfit.com
 
Register under: Crossfit Glover Park affiliate and team.
Don’t miss Open Night Friday’s at CrossFit Glover Park!
-The Open WOD will be programmed all day on Friday’s. The morning and noon classes will run as normal classes.
-Open Night Friday’s starts at 5:30pm – 7:30pm.
We will be running heats! Write down your name to the heat sign-up on the whiteboard when you arrive. It will be first come, first serve! All athletes will mobilize and warm-up at own pace. Each heat will have a briefing and assigned judge.
-RX, Scaled, Masters or just participating… Regardless of your fitness level this will be a fun night for everyone. Feel free to bring friends and family, the more the merrier!
-If you can’t participate at Open Night Friday’s, make up times will be on Saturday at 9am, or 10am at TC on Sunday’s.
(Friday Night Lights at TC will be running heats starting at 4pm- 8:00pm on Friday’s. You are welcome to participate at any of our Crossfit Balance locations, but be sure to register under your affiliate, Crossfit Glover Park!)

Tuesday, February 21, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Tuesday:

Choose your girl below! See below notes to consider scaling and lady of the day!

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

OR

Mary

Complete as many rounds as possible in 20 minutes of:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

Post your choice of girl and rounds/reps for score.

*Be careful with your hands.  If you feel a tear coming on…please scale accordingly.

*Today is a day to work on our gymnastics movements in an aerobic piece.  Factor into whether you would benefit more from higher reps with pull-ups, hspu or or- integrating some DB shoulder presses if scaling for HSPU (and whether you were here on Saturday’s push-up/sprint work) when approaching the above workout.

*Subs for pistols- also include lunges, Bulgarian squats, step-ups with KB in the front rack position

*New to our program- scale above to 12 minutes!

Monday, February 20, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:

“Partner DT”- Each partner completes a full round of DT below, while the other rests.  5 rounds each:

12 Deadlifts (155/105lbs)

9 Hang Power Cleans

6 Push Jerks

-Option-

Complete above for 5 rounds for time as an individual.

Score is total time.

Saturday, February 18, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Saturday:

10 sets:

10 Push-ups

Hill Sprint

-Recovery jog around loop to the bottom-

(Partner up- and use your partner as recovery! One person works while the other rests)

Score is effort, unless you bring a watch to track individual sprints.

Friday, February 17, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Friday:

With a partner complete the following alternating movements (20 minutes):

10 DB Thrusters or Wall Balls (Choose a weight to share that you feel comfortable completing Unbroken; Suggested weight is 40/30lbs)

10 Burpees

10 Pull-ups or Ring Rows

Partner 1 completes 10 DB Thrusters, Partner 2 completes 10 Burpees

Partner 1 completes 10 Pull-ups, Partner 2 completes 10 DB Thrusters,

Parter 1 completes  10 Burpees, Partner 2 completes 10 Pull-ups…

If you are a team of 3, two people will go against each other and the third person will start their set when the last of the two complete their reps and continue in this fashion.