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 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, April 15, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Saturday:

Sandbag Sprints (group of 3): 20 minute AMRAP:

Partner 1- 100m Sprints up with bag (leaves at top and sprints down)- As hard as possible! Tags partner two

Partner 2- Sprints up to retrieve bag and down with bag- tags partner 3

Partner 3- Sprints up with bag (leaves up at top)- sprints back and tags partner 1…

Partner 1- Sprints up to retrieve bag and down with bag

Partner 2- Sprints up with bag (leaves at top)

Partner 3- Sprints up to retrieve bag and down….

*Partner who sprints up hill with sandbag upon returning- will complete a plank hold for the remainder of the time that the following partner does sprint.  All other sprints will use time in between to rest.

Friday, April 14, 2017

Written by Danielle Dionne on . Posted in WODs

We will be holding a regular schedule this weekend!  Gymnastics class is on at 11am Saturday.  We will be holding an outdoor workout on Saturday!  Expect a team workout with some sandbag sprints!

For those of you in town this Sunday!  We will be down by the Lincoln Courts at 3pm to hang out, play some volleyball, and spike ball!  Come join!

WOD for Friday:

3 sets not for time:

2 Turkish Get-ups each side

8-10 Romanian Deadlifts each leg

Complete for time:

15-12-9-6-3

Burpees over the Bar

5-4-3-2-1

Power Cleans (185/135lbs) (225/155lbs Rx’d+)

Score is time.

Wednesday, April 12, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

Shoulder Press- Work up to a heavy set of 5

Then…

EMOM for 15 minutes:

Minute 1- D-Ball Bear Hug (100/80s)- accumulate as much as you can of this minute

Minute 2- Plank Hold

Minute 3- Rest

Score is heavy set weight for shoulder press.

Monday, April 10, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:
 “Maniac Monday”
Complete for time: 45 minute time cap!
4 rounds: 9 KB Swings (54/35lbs)/9 Burpees/9 Box Jumps (24/20in)
500m Row
3 rounds: 12 KB Swings/12 Burpees/12 Box Jumps
500m Row
2 rounds: 15 KB Swings/15 Burpees/15 Box Jumps
500m Row
1 round: 21 KB Swings/21 Burpees/21 Box Jumps
Scaling for reps if needed:
4 rounds- 6 reps
3 rounds- 9 reps
2 rounds- 12 reps
1 round- 15
Post time for score.

Friday, April 7, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Friday:

AMRAP for 15 minutes with a team of 3:

Partner 1- 15/12 Row for Calories

Partner 2- Handstand hold/or Plank Hold;  other option 7 HSPU (ideally with rest these are unbroken; scale reps)

Partner 3- Rest

(rotate in above fashion)

Then…

3 sets:

4 lengths-Waiter Walks (2/arm)

4 lengths- Suitcase Carry (2/arm)

(weather permitting option may be to go outside for these!)

Post total rounds with partner.

 

CROSSFIT BALANCE GAMES- APRIL 29TH

Written by Danielle Dionne on . Posted in WODs

CrossFit Balance Games!  We will be holding this on Saturday, April 29th at CF Balance- Thomas Circle from 10-3pm!

We have included a list of the top 18 men and women below and will be sending out invites shortly!  As people RSVP and spots open, there may be opportunities to include a couple more invites.  We will keep you posted.  Everyone on this list will be receiving their invites by this Friday via email.
This will be a great opportunity to throwdown with fellow CrossFitters, cheer on, and connect with everyone!
There will be be a scaled version of some of the workouts as an option (scoring will be based on any scaling for that particular event will be ranked below Rx’d).  More details on the workouts to be provided as we get closer to the date!  Workouts will be announced Wednesday evening, April 26th!
Congrats to everyone who represented in the Open!
Women:

Melanie Keer
Kate Strangfeld
Meredith Friday
Christina Clark
Sara Beightol
Angela Cole
Julia Snyder
Sarah Gragert
Amanda Casares
Kristina Grabbe
Elizabeth Barrett
Stephanie Fiore
Anna Dawson
Melissa Cohen
Olivia Costa
Jamie Jansen
Caroline Larsson
Julie Younes
Men:
Cicerón Lopez
Shane O’Donnell
Jim Royce
Lars Pettygrove
PJ Kellogg
Anthony Santoriello
Chris Jones
Antonio Penaloza
Michael Stellon
Juan Farah
Jamie Leachman
Michael Blow
Rob Howe
Jake Bequette
Vincent Lopez
Dave Dilustro
David Grant
Ryan Scheeler

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:

Front Squat- work up to a heavy single

Complete for time:

12-9-6-3

Power Cleans (155/105lbs)

Front Squats (155/105lbs)

L-Pull-ups (Strict)

Post weight and time/weight used for score.

Wednesday, April 5, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

Mobility for Hips/Overhead Position

Drill (stay light on this)

5X  Hang Snatch High Pull+ Full Snatch High Pull (2 lifts in this)

Complete for time:

21 Box Overs 24/20in (Step Ups are considered Rx’d)

21 Power Snatches (135/95lbs)

21 Burpees over the Bar

15 Box Overs

15 Power Snatches

15 Burpees over the Bar

9 Box Overs

9 Power Snatches

9 Burpees over the Bar

Post time for score.

*The key on the box overs is to keep moving!  Check in with how you are feeling after yesterday’s double under met con and today may be a day to focus on step overs if you are not resting!

Cash out: 3X 7-10 Barbell Roll-outs

 

April 19th- Stressed to Strong Book Tour featuring Christy Adkins!

Written by Danielle Dionne on . Posted in WODs

Come out to support the launching of a book, Going from Stressed to Strong on April 19th!
 
Reebok athlete and CF Balance team athlete, Christy Adkins will be there to discuss her story and experience!
 
For those of you interested in attending this book tour, Laurie Watkins a former CrossFitter will be introducing her new book, which focuses on ways to avoid burnout, health and fitness, and the importance of self-care.
 
https://www.facebook.com/events/626845050847909/