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

Saturday, June 17, 2017

Written by Danielle Dionne on . Posted in WODs

FLEX ON THE MALL!

SCHEDULE UPDATES: Saturday classes will be canceled based on all coaches participating and supporting everyone! We will be holding the Sunday conditioning classes at 10 and 11am. There is also the option to workout at either Foggy Bottom or Thomas Circle. Check out the schedule for classes.

COME OUT AND HANG! This is a big event that many of the CrossFit Balance members across all of our locations will be participating/competing in! It’s a great social event and I hope if any of you are around, you will come down to the Mall to hang out with everyone! Look for the CF Balance black/yellow tent!

AFTER PARTY- At Sauf Haus starting at 6:30pm.  Come hang out with some CF Balance peeps!

Hope to see you all tomorrow!

Friday, June 16, 2017

Written by Danielle Dionne on . Posted in WODs

FLEX ON THE MALL THIS SATURDAY!

SCHEDULE UPDATES: Saturday classes will be canceled based on all coaches participating and supporting everyone! We will be holding the Sunday conditioning classes at 10 and 11am. There is also the option to workout at either Foggy Bottom or Thomas Circle. Check out the schedule for classes.

COME OUT AND HANG! This is a big event that many of the CrossFit Balance members across all of our locations will be participating/competing in! It’s a great social event and I hope if any of you are around, you will come down to the Mall to hang out with everyone! Look for the CF Balance black/yellow tent!

WOD for Friday:

10 minutes to find a 2RM Hang Squat Clean

Then complete for time:

21-15-9

DB Thrusters (50/35lbs)

DB Alternating Snatches (50/35lbs)

Post weight and time to comments.

BALANCE ENDURANCE RIDE!

Written by Danielle Dionne on . Posted in WODs

Balance Endurance Ride!

I always have members reaching out to me for additional conditioning program and along side our CF Balance Endurance program (found on our DC Endurance page and programmed by Brandon Petelin), Balance Ride classes are another option!
With the heat and traffic, these classes make it super convenient to get a great training session!  Talk about combining some aerobic work with all the variety we have in CrossFit! Chat with one another in classes and perhaps coordinating a class time to explore.  Take advantage of the convenience of these and always reach out to me with any other questions!
Last week, the ladies on the CF Balance team took to a class and felt really pushed and exhausted towards the end.  Obviously a group and buddies helps, but more importantly the class instructor and program uses gears and approximate RPMs the entire time and its very goal oriented and varied.  Just like a CrossFit workout, it’s what you put into it.  You can go in there and step outside your comfort zone and use the gears/RPMs for accountability and walk out of there shirtless, sweating, and exhausted!
I’ve included class descriptions of different class offerings below and please check out the schedule on the Balance Gym website.  Endurance Ride classes at TC: Emily teaches at TC M/W/Fri 6am and Michael at 6:15pm W.
Balance Express Ride

Looking to get some quality cardio on your lunch break? This is a 30 minute ride of interval zone training that is fast, fun and effective!

Balance Rhythm Ride 

Like a dance party on a bike. Balance Rhythm Ride is 45 minutes of seated and standing sprints, climbs, tap backs and jumps that will have you motivated to the music. 

Balance Endurance Ride

Whether you are preparing for a specific cycle or running race, or just want to increase your fitness level, this class is for you. 60-90 minutes of strict RPM targets throughout your ride will help you become a better endurance athlete and increase your overall fitness level.

Thursday, June 15, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:

Cash-in:

3 rounds not for time:

5 per arm DB or KB Overhead Squats

10 per arm Single Arm Swings

50ft each arm Suitcase Carry (can use a different weight for this)

-Rest as needed in between sets-

6 sets of the following:

1 minute- 16/14 Calorie Row (should be completed in under 50 Seconds)

1 minute- 30 seconds Max Effort Muscle-ups*

*Options include: Peg Board, Chest to Bar Pull-ups, Pull-ups, Ring Rows

 

Wednesday, June 14, 2017

Written by Danielle Dionne on . Posted in WODs

Flex on the Mall this Saturday!

SCHEDULE UPDATES: Saturday classes will be canceled based on all coaches participating and supporting everyone! We will be holding the Sunday conditioning classes at 10 and 11am. There is also the option to workout at either Foggy Bottom or Thomas Circle. Check out the schedule for classes.

COME OUT AND HANG! This is a big event that many of the CrossFit Balance members across all of our locations will be participating/competing in! It’s a great social event and I hope if any of you are around, you will come down to the Mall to hang out with everyone! Look for the CF Balance black/yellow tent!

LOOKING FOR A TEAM? There are still some teams looking to fill some posts. Please check out the Facebook pages- Thomas Circle, Foggy, and ours if you are still looking on joining a team. Think of it as a fun day to workout on the Mall with some fellow crossfitters!

The event starts around 9:30am and goes until 4:30pm.

Flex Post Party will be at Sauf Haus!

Come mingle with athletes and coaches!

WOD for Wednesday:

Shoulder Press

3-3-3-3-3

Push Press

2-2-2-2-2

Split Jerk

1-1-1-1-1

Barbell Bent over Rows

10-10-10 (use the same weight across sets focusing on form)

Record heaviest lift of each.

Wednesday, June 13, 2017

Written by Danielle Dionne on . Posted in WODs

We are going outside today!  Get ready for some running!  Dress appropriately!

WOD for Wednesday:

20 minutes: 6X2 Back Squats (3 second Descent and 3 second Pause at the Bottom)

*Incrementally increasing load each set- start at 50%

Complete the following for time:

50 Goblet Squats (53/35lbs)

1000m Run (3 cemetery loops)

25 Goblet Squats

400m Run (1 cemetery loop)

Post weight and time to comments.

Monday, June 12, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:

Starting off the week with some conditioning! Several of you are competing in Flex on the Mall and this will also be an opportunity to play with this workout!

“DC Roulette”
Sponsored by The Chestee

Partners- “I go, you go”
3A: Workout BLACK
9 min AMRAP
Alternating Rounds of: (Partner 1 completes below, while Partner 2 is resting then alternate)
6 Ground to Overhead (155/105); (105/75lbs)
6 Burpees OTB

-2:00 minute Rest-

3B: Workout RED
9 min AMRAP
Alternating rounds of:
8 Alternating Pistols (4 each leg); Lunges
12 American Kettlebell swings (70/53); (53/35)
30 Double Unders (Single under)

Track total rounds/reps for 3A and total rounds/reps for 3B.  One round= is for each round by each partner.

 

 

Saturday, June 10, 2017

Written by Danielle Dionne on . Posted in WODs

Just a reminder we are holding a 10am WOD and 11am Gymnastics Class!
HAPPY PRIDE!
WOD for Saturday:
Sandbag Run Team Workout!
Teams of 3: 20 minute AMRAP
Partner 1- Runs
Partner 2- Burpees
Partner 3- Rest
(Rotate above)
Score is total burpees completed.

CELEBRATING PRIDE WITH BALANCE GYM THIS WEEKEND!

Written by Danielle Dionne on . Posted in WODs

This weekend the city celebrates gay pride. One of the things that Balance Gym prides ourselves on is being a community inclusive of all people, regardless of race, gender, sexual orientation and more. Please join us throughout the weekend as we celebrate love and equality.
Saturday
Pull for pride charity deadlift competition at Thomas Circle. This will be a fun event to spectate (no uniform restrictions/costumes encouraged) and we’ll also have our roof top open with music adult beverages as well as our roof top slip-n-slide in action!
Staging for the parade.  We’d love for everyone to join us in pulling the Balance Van and to participate here is where you’d need to meet to participate-

Parade Staging Zone: Yellow (Enter on Q from Sheridan Circle or Q ST)

Parade Staging Time: 1:00 PM – 4:00 PM

Wear your pride gear or take your clothes off (it will be in the 90’s) and show off that Balance bod! #wehaveglitter

At this time the roof top will still be open at Thomas Circle so if you want to keep the party going there that’s an option as well.

4:30 pm -6:30 pm Parade! #PULL!

6:30 pm-10 pm-  After party on the roof!

Sunday
We will be hanging out with our friends at the festival at the Baltimore Washington Eagles Football Club Booth.  Look for us there!

Feel free to use themed playlists, rainbow colors and the following hashtags in your classes and on social media throughout the week.

#balancepride #balancelove #balancelife

Friday, June 8, 2017

Written by Danielle Dionne on . Posted in WODs

Schedule update for this weekend:

HAPPY PRIDE WEEKEND!  We will be doing a separate post for this weekend’s festivities!

Glover Classes Saturday- 10am Regular CrossFit Class at 10am and 11am will be Gymnastics led by Zoe

WOD for Friday:

“Bell”

3 rounds for time:

21 Deadlifts (185/125lbs)

15 Toes to Bar

9 Front Squats (185/125lbs)

Post time for score.

Thursday, June 8, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:

3X 2 Turkish Get-ups per side

3X 4 Lengths Waiter’s Walks per side

Every 4 minutes for 20 minutes (5 sets):

3 Power Cleans @ 80-90% of 1RM (these do not have to be touch and go)

3 Knee Jumps or 3 High Box Jumps

Post weight used for power cleans.

Wednesday, June 7, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

Complete the following on a running clock for time (include rest):

10 rounds for time:

5 Strict Pull-ups

10 Push-ups

-Rest 5:00 minutes-

5 rounds for time:

15 Hollow Rocks

15 Superman Rocks

-Rest 5:00 minutes-

2 rounds for time:

25 Wall Balls (20/14lbs)

25 Box Jumps (24/20in)

Post total time (including rest) for score.

Monday, June 5, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:

“The Ghost”

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.