Welcome to CrossFit Glover Park

Danielle Dionne, Head Coach

2121 Wisconsin Ave NW
Washington DC 20007

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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.

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Friday, June 2, 2017

Written by Danielle Dionne on . Posted in WODs

SCHEDULE UPDATES FOR THIS WEEKEND!

With the Summer around the corner….time to get outside….and for those of you missing the weekend workouts, try getting one of these burners under your belt this weekend!
This Saturday’s workout will be coached by Pablo Brown and we will be grabbing some DBs and incorporating some running for both the 10 and 11am class.
The Gymnastic class will not be held this weekend based on Kaitlin’s travel, but resume the following week.
Get ready for Sunday’s conditioning with Angela that involves a long burner with pull-ups, heavy d-balls, and some barbell squat cleans!
WOD for Friday:
Muscle Snatch
3X3
Snatch Balance
3X3
Flex Event- June 17th! 20 minutes:
Complete the following complex:
1 Snatch+ 1 Hang Snatch+ 2 Overhead Squats
*any style permitted
Post heavy weight for score.

SCHEDULE UPDATES FOR THE WEEKEND!

Written by Danielle Dionne on . Posted in WODs

SCHEDULE UPDATES FOR THIS WEEKEND!

With the Summer around the corner….time to get outside….and for those of you missing the weekend workouts, try getting one of these burners under your belt this weekend!
This Saturday’s workout will be coached by Pablo Brown and we will be grabbing some DBs and incorporating some running for both the 10 and 11am class.
The Gymnastic class will not be held this weekend based on Kaitlin’s travel, but resume the following week.
Get ready for Sunday’s conditioning with Angela that involves a long burner with pull-ups, heavy d-balls, and some barbell squat cleans!

Wednesday, May 31, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

Every 4 minutes for 20 minutes:

2 Deadlifts (@90% of 1RM)

Immediately into 3 High Box Jumps

Rest the remainder of time

Then…

Mid-line/scap work:

50 Ab Mat Sit-ups

50 Banded Pull Aparts (for quality- rest as needed in these reps not for time)

35 Ab Mat Sit-ups

35 Banded Pull Aparts

20 Ab Mat Sit-ups

20 Banded Pull Aparts

*Can partner  up while one partner completes sit-ups, other completes band pull aparts and rest as needed.

Record weight used.

Saturday, May 27, 2017

Written by Danielle Dionne on . Posted in WODs

Join us for Murph this Saturday at 10am (Gymnastics at 11am to follow)

This is an annual workout that tests your mental game based on the reps and the duration. Remind yourselves that we are doing this to honor those that have given their lives for our freedom and values. Keep on moving and embrace the fact that this will be uncomfortable, but nothing compared to what these men experienced and their sacrifice.

Let’s honor them together!

WOD for Saturday:

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

*This is a high rep workout and if you are newer to the program, I encourage you all to scale! Consider scaling reps anywhere from:
30-50 Pull-ups
75-100 Push-ups
100-200 Air

If you are unable to run, don’t be discouraged and we can sub in the assault bike or rower!

Friday, May 26, 2017

Written by Danielle Dionne on . Posted in WODs

Just a reminder about this weekend’s schedule: Saturday 10am Murph followed by 11am Gymnastics and no classes on both Sunday and Monday (the CF Space will be open for your use)

WOD for Friday:

Work up to a heavy single using the following reps to go up in weight incrementally:

Squat Clean

3-3-3-2-2-1-1-1

Split Jerk

3-3-3-2-2-1-1-1

*Use racks

Post weight for above.

Best of luck to Zoe!

Written by Danielle Dionne on . Posted in WODs

Wishing best of luck to Zoe Pond-McPherson this weekend as she takes on the Asia Regionals in Australia this weekend!

Zoe started training with us several years ago and moved to the Philippines the past two years.  She competed under Asia and earned a qualifying spot last year and this year placing second!  Since Zoe has been back, she has been training hard and coaching both at Thomas Circle and Glover Park!
We all missed her very much and are very excited to keep up with her this weekend!
You can catch Zoe’s event on games.crossfit.com.
Best of luck Zoe!

Murph this Saturday!

Written by Danielle Dionne on . Posted in WODs

Join us for Murph this Saturday at 10am (Gymnastics at 11am to follow)
 
This is an annual workout that tests your mental game based on the reps and the duration. Remind yourselves that we are doing this to honor those that have given their lives for our freedom and values. Keep on moving and embrace the fact that this will be uncomfortable, but nothing compared to what these men experienced and their sacrifice.
 
Let’s honor them together!
 
“Murph”
 
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
 
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
 
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
 
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
 
Post time to comments.
 
*This is a high rep workout and if you are newer to the program, I encourage you all to scale! Consider scaling reps anywhere from:
30-50 Pull-ups
75-100 Push-ups
100-200 Air
 
If you are unable to run, don’t be discouraged and we can sub in the assault bike or rower!

Thursday, May 25, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:  An aerobic workout today!

“Death by Rowing/Box Jumps”

Minute 1- 200/175m Row*

Minute 2- 2 Box Jumps (24/20in)

…Increase by 2 reps each round on box jumps until you can no longer get these in the minute

*Scale row to finish in under 45 seconds

Then…3 sets:

1 minute- D-Ball Hug/Hold

1 minute- Plank

1 minute- Rest

Record final round/reps.

Wednesday, May 24, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday: Some gymnastics mixed in with a moderate barbell!

Complete for time:

Partner WOD: (one person works, other rests)

100 Ring Dips

30 Power Snatches (155/105lbs)

100 Toes to Bar

Ring Dips- Subs include bench dips/box dips

Toes to Bar- Subs include: V-ups, lower rep GHD Sit-ups

Other scaling options include reducing above reps

The reps end up being about 50 Ring Dips/50 Toes to Bar (be careful with your hands on toes to bar especially if you plan on coming Saturday)

Score is time.

Post Workout Meal…

Written by Danielle Dionne on . Posted in WODs

Post workout meal- Several of you have asked me about this and wanted to pass along….
 
For those of you looking to make some changes in your nutrition and who are here grinding daily through workouts the post workout meal is sometimes overlooked. Many times we just overlook the prepping that goes into it or not picking the right things.
 
After I train in the morning I eat the following like clock work….
 
-4 egg whites
-roughly two servings of oatmeal (one cup- around 55-60 grams of carbs)
-one slice of bacon- ½ serving of fat (important to keep this low- around 5 grams of fat)
 
Generally we are looking for:
*post healthy carbs (depending on goals- if you are looking to lose bodyfat and the workout/volume this may be lower around 25-30 grams compared to my two servings). Healthy carbs includes: oatmeal, fruit, rice, sweet potatoes (I usually do oatmeal, low carb tortillas, or sweet potatoes)
*protein- around 2- 4ounces roughly (any lean sources egg whites, chicken breast, turkey breast, any fish, meat 90% or leaner
*fat- really low (if you have an whole egg that is sufficient)
 
Most important part is to have this planned and on deck. I find that I grab a protein bar when I’m on the goal, but find this isn’t as filling or ideal to the above macros.

Tuesday, May 22, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Tuesday:

Prep- Compliments of CrossFit Master’s Competitors Training:

3 sets (not for time):

8/leg Suitcase Deadlifts- prime our posterior chain and mid-line.  Think symmetry throughout this movement.

8 /leg Step up with KB in front rack- Glute and hamstring activation

4 Barbell Rollouts

LAST DAY OF THE SQUAT CYCLE!

5 SETS OF:

2 FRONT SQUATS INTO 4 BACK SQUATS

@90-100% OF 1RM FRONT SQUAT

Core: 3 sets:

25 Hollow Rocks

25 Glute Bridges

10-20 Second L-sit (from Bar)

25 Supermans