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, February 16, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:

Warm-up/mobilize…then…

EMOM for 10 minutes)

1 Snatch (start with empty bar and work your way up to the last weight you plan on attempting to hit for the workout; may opt to do a couple sets of this at the same weight depending on your load you are working up to)

OPEN WORKOUT- 12.2:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs or 35lbs)

30 Snatch (M 135 / F 75 lbs or 55lbs)

30 Snatch (M 165 / F 100 lbs 75lbs)

Max Rep Snatch (M 210 / F 120 lbs or 90lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Cash out:

3X 10 DB RDLs (10 each leg)

Score is total number of reps.

ANOTHER REASON TO REGISTER FOR THE OPEN!

Written by Danielle Dionne on . Posted in WODs

CROSSFIT BALANCE GAMES- earn a spot for the top 12 fittest athletes across our locations!
Another reason to register for the Open- register for the opportunity to qualify either as a Scaled or Rx’d Athlete and compete at our own CF Balance Games.  All registered members will be competing against one another for a spot!  Top 12 Rx’d and Scaled Men/Women will be invited to throwdown at the beginning of May!
This will exclude our Regional Team athletes, but is open to all members and coaches!

Wednesday, February 15, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

Turkish Get-ups!

3-3-2-1-1-1

*Pick a weight for each of the above sets- the idea is to move up in weight each set, unless you are new to the movement.  Complete 3 Turkish Get-ups each side- unbroken.  Then increase load to another set of 3 each side and soo forth.  Use the higher reps as a warm-up for heavier sets.  We have DBs up to 30lbs (will have more by the afternoon, but use the heavier KBs as you increase in weight anywhere from 35-100lbs)

*Also- note for programming- use the Turkish get-ups as a core/stability exercise…if you are feeling super beat up from yesterday’s workout.  Aim to go on the lighter side.

*Rest as needed for above sets.

10 minutes below:

A spin on the classic benchmark WOD – “Annie”

2 minutes max rep double unders

2 minutes max rep situps

90 seconds max rep double unders

90 seconds max rep situps

60 seconds max rep double unders

60 seconds max rep situps

30 seconds max rep double unders

30 seconds max rep situps

Post heaviest Turkish get-up weight for score and total double-unders and total sit-ups (these are two separate scores.

HAPPY VALENTINE’S DAY!

Written by Danielle Dionne on . Posted in WODs

HAPPY VALENTINE’S DAY!
 
In the spirit of this loving holiday that we call Valentine’s Day….I wanted to wish everyone a Happy Valentine’s Day. The CrossFit community is a special place, it’s an opportunity to connect, show our support for another, and feel accomplished!
 
Show your support whether it’s by introducing yourself to someone you don’t know, smiling, encouraging one another in the workout, offering help to someone, and giving a high five at the end of the workout!
 
Today was a great MomFit class with Annmarie, Jen, and Alice. Any other ladies who could make the 10am class, please join (Tuesday and Thursday!).
 
Big shout out to the 12pm class. Hannah Bell gave me some great tips for handstand work! Remember, it’s all about squeezing through your glutes and staying tight in your mid-line! Big Dan was an excellent motivator staying right behind me encouraging me on the row. And of course, chasing down David was a good motivator across the room!
 
Looking forward to the evening classes!

Tuesday, February 14, 2017

Written by Danielle Dionne on . Posted in WODs

Happy Valentine’s Day!  Come out for this special day of showing your love for CrossFit and supporting one another is the following team relay!

WOD for Tuesday:

Complete 4 sets of the following:

Minute 1- 8-10 Barbell Bent over Rows

Minute 2- Handstand Hold (hold either 60 Seconds or as much of this time as you can)

Minute 3- Rest

Then complete with a partner 3 sets each of the following:

500m Row

30 Kettlebell Swings (53/35lbs; 70/53lbs- go up in weight if you think you can do these unbroken with the lighter load)

15 Handstand Push-ups or Seated DB Press

Partner 1 starts the 500m Row (Partner 2 and 3 do not begin until the person is off the row) and when Partner 1 completes the row, Partner 2 starts the 500m Row while Partner 1 is completing the KB Swings and HSPU, then Partner 3 begins when Partner 2 completes the row.  Each person should end up with about 2 minutes of rest between their sets.  Your incentive is to row hard and stay on the swings as long as you can.

Teams of 2- If you are a team of 2.  Partner 1 will time 1 minute upon completing their HSPUs, then start their next set.

Focus on going hard on each of these sets and recover in between.

Score is team’s total time.

OPEN REGISTRATION!

Written by Danielle Dionne on . Posted in WODs

OPEN REGISTRATION IS LIVE!
Be sure to register under your selected affiliate location you train at and select your affiliate’s team!  This is a two step process!
Thomas Circle- Select CrossFit Balance (this is your affiliate) then CrossFit Balance Thomas Circle (team)
Glover Park- CrossFit Glover Park
Foggy Bottom- CrossFit Foggy Bottom
Start getting prepared for our Friday Night Lights at Thomas Circle!  It’s been a long standing tradition since 2010 to create a motivating and well organized environment for registered Open athletes to push their limits with the support of our coaches, other fellow crossfit athletes, and spectators!
We will be running heats starting at 4pm- 8:00pm.  We will have a heat sign-up on the whiteboard when you first arrive- first come, first serve!  Mobilize and warm-up at your own pace, and we will have each heat briefed and assigned a judge!
Each location will be programming the Open WOD every Friday.  If you are unable to make it to Friday Night Lights at Thomas Circle or looking to be judged in class you must be registered for the Open, otherwise, we will be running the classes as a regular class workout (some of the workouts may be tough logistically to properly warm-up, run multiple heats depending on class size/location to ensure judging of everyone).  We want to make sure everyone who is registered is able to be judged in order to submit a score.  Any concerns about this at your particular location email the Director.
If you are looking for an alternate time or make-up session, this will be held on Sundays at 10:00am at Thomas Circle.  The first heat will start at 10am (feel free to arrive earlier to mobilize and final heat at 11:00am).  Please give yourself plenty of time to mobilize and warm-up as needed.

Saturday, February 11, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Saturday:

5 rounds: 3 minute AMRAPs:

18/15 Calorie Row

12 Power Clean and Jerks (95/65lbs)*

Max Burpees over the Bar

-3:00 minute Rest-

*This weight should be something you can manage close to unbroken; Can sub 15 Kettlebell Swings

*This is conditioning work- the movements are a means to challenge you aerobically.  Based on yesterday’s programming, please consider how you are feeling when approaching the weights and the workout today.  If you need a sub or if you are looking to work on double-unders (still recovering from JT), then today would be a good day to sub in double-unders instead of the burpees.  If you didn’t make it for JT and want to work muscle-ups for instance in your training or pull-ups then sub in those for the power clean and jerks.  Ultimately you are going to be tracking your reps and aiming for consistency across your sets soo you will have those to encourage you to keep up the intensity!

*We are just two weeks away from the open, soo know is the time to optimize some movements in your training to increase your confidence!

Score is total burpees.

Friday, February 10, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Friday:

Toes to Bar Practice

21-15-9- Regional WOD both 2011 and 2013

Deadilfts (275/185lbs)*

Box Jumps (30/24in)

*Aim for a weight you can complete the first set of 21 in 3 sets or less for scaling

4 rounds:

20 Hollow Rocks

20 Glute Hip Bridge (may use DB or just bodyweight)

Score is time/post weight used.

CF BALANCE LEAGUE FINAL THIS SATURDAY- AT TC!

Written by Danielle Dionne on . Posted in WODs

COME OUT AND SUPPORT OUR ATHLETES THIS WEEKEND at Thomas Circle!  We will be hosting the final weekend of the CF Balance League.  First workout kicks off at 10:30am and we are hoping to wrap up at 2pm.  If you are looking for more fun, it’s not to late to join our Cupid Undie Team!  The run commences at 3pm!  More details on our Facebook!

Leaguers here are your workouts:

Its 4 O’Clock do you know what workouts you will be doing this weekend?

Here they are the Final workouts for the Winter Edition of the CF Balance League.

Final WEEK

TC Events
Event 1 Scored as total reps for the team
RX
Each member of the team does
1min Max D-Ball to over shoulder (100/80)
into
1min Max Farmers walk shuttles (70/53KB’s)(20ft)
into
1min Max Burpee Box jumps (24/20)

Scaled
Each member of the team does
1min Max D-Ball to over shoulder (80/60)
into
1min Max Farmers walk shuttles (53/35KB’s)(20ft)
into
1min Max Burpee Box jumps (24/20)

Event 2
RX
Whole team does a block run, once everybody returns
First pair completes
50 Synchronized Alt DB snatches (50/35)
Then…
Whole team does another block run, once everybody returns
Second pair completes
50 Synchronized Alt. DB snatches (50/35)
15min time cap

Scaled
Whole team does a block run, once everybody returns
First pair completes
30 Synchronized Alt DB snatches (50/35)
Then…
Whole team does another block run, once everybody returns
Second pair completes
30 Synchronized Alt. DB snatches (50/35)
15min time cap

Final Event For time
RX
For time
Relay two members of the team do partner Jackie, once completed the other pair does partner Amanda
Partner Jackie
1000m row
75 thrusters (45/35)
50 pull-ups
Followed by…
Partner Amanda
12-9-7
Ring muscle ups
Squat snatches (135/95)
15min time cap

Scaled
Relay two members of the team do partner Jackie, once completed the other pair does partner Amanda
Partner Jackie
1000m row
75 thrusters (45/35)
50 ring rows
Partner Amanda
18-14-10
Pull-ups
Squat Snatches (95/65)
15min time cap

Thursday, February 9, 2017

Written by Danielle Dionne on . Posted in WODs

“JT”

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

This is a benchmark hero workout that we will be retesting in the upcoming months.  It is a lot of reps “pressing” in different planes and we need to make sure we are scaling appropriately, but in the total volume as it relates to a reasonable recovery and soo that you will be able to manage chipping away at the reps in a reasonable prescribed time. I’ve seen a lot of variations in times for this workout.  As low as 5- 6 minutes with kipping the HSPU and Ring Dips and as fast as 7 minutes with everything strict (Craig Williams hold a record in this time frame).  This should take or be scaled to complete under 20 minutes.  The cap is there to avoid you doing to many reps close to failure.

My advice on this is to not go until failure with your reps, have integrity and consistency with your range of motion….I can not begin to count how many newer athletes have approached this workout and have lacked the patience in keeping the same standard for the movement or range of motion as they got fatigued.  We will have plenty of time to pick something reasonable to shoot for, but don’t expect to go through large sets unbroken particularly in the round of 15 if you are scaling appropriately.

This has become a significant benchmark for Craig as one of his training goals over the past three years has been in improving his HSPU….I’ve seen his time go from the high 12s to the 7s!  That is remarkable progress.  He integrates a lot of assistance work at times for shoulders, is always trying new things, and is doing pressing movements frequently in his overall training (within all of this he doesn’t have a perfect blueprint or comprehensive strength program for pressing and he embraces the varied nature of programming based on being flexible with trying to improve other things).

Looking forward to tomorrow’s classes!  And Craig Williams may be taking the 6am class with everyone tomorrow!

WOD for Thursday:

“JT”- 20 minute Cap

HSPU- Can opt to do DB Shoulder Press

Ring Dips

Push-ups

Team Finisher: 10 minutes (Teams of 2-3)

Teammate 1- Completes DB Carry 4 lengths

Teammate 2- AMRAPs burpees

Teammate 3- Rest

*Objective is to accumulate the most burpees in 10 minutes.

Wednesday, February 8, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

20 minute AMRAP: Compliments of CF Mayham

-One person is working while the other is resting; partition as desired

100 Calories on the Rower

100 Chest to Bar or Regular Pull-ups

100 Front Squats (135/95lbs)

100 Kettlebell Swings (70/53lbs)

Post rounds or/and reps completed.

Tuesday, February 7, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Tuesday:

Back Squat

3-3-3-3-3

Push Press

3-3-3-3-3

*Objective is to work up to a heavy set of back squats and push press.

5 rounds:

12 V-ups (option to use a DB or Barbell)

1 minute Plank Hold

(no designated rest time; idea is to move through as quickly as you can)

Score is heavy set of back squat and push press.

CF BALANCE LEAGUE WEEK 2 RECAP

Written by Danielle Dionne on . Posted in WODs

UPDATED CF BALANCE LEAGUE STANDINGS AND RECAP!

 

Week 2 is a wrap up! Special shout out to Craig for crafting some challenging and well rounded workouts again….Everyone is seeing a lot of variety, nowhere to hind weaknesses, and opportunities to showcase strengths.  Hope everyone is feeling motivated in their training and using today as a day to recover, watch some football and indulge, and reset for the final weekend!

We will be holding Week 3 at Thomas Circle starting the first workout at 10:30am!  This weekend will be higher in volume and attempt to get as many of your teammates to join! The minimum requirement for each workout will still be 4 teammates!  We will be posting more details mid-week about the after party!

UPDATED STANDINGS AFTER WEEK 1:

RX’D

FB MOST FUN SIZE (10)

TC JERKS (11)

GP MOVE OVER (12)

FOGGY FRESH (14)

SCALED:

GP EAT CLEAN, TRAIN DIRTY (8)

FB THE DYSFUNCTIONALS (11)

GP BUCK FURPEES (16)

TC KIPPING UP WITH THE KARDASHIANS (19)

FB 5 O’CLOCK SOMEWHERE-ISH (21)

The final weekend is at Thomas Circle!