Modified in volume and intensity; designed to give you a taste of a CrossFit workout and an opportunity to meet our coaches. Contact us for more information about CrossFit.
E-mail Danielle at danielle@balancegym.com for pre-registration and availability. Purchasing online will not guarantee you a spot until you are confirmed.
January/February:
Tues/Thurs-7pm- 1/31, 1/2, 1/7, 1/9, 1/14, 1/16
Mon/Wed-7:15am- 1/30, 2/1, 2/6, 2/8, 2/13, 2/15
Saturday- 1-4pm (One day only): 2/11 1-4pm
Quote of the Week
"If you really want to do something, you'll find a way. If you don't, you'll find an excuse."
Dodgeball today at 4:30pm! Team BombSquad representing CF Balance will be starting off the festivities at Masa 14 from 11-3pm. Bring friends! There will be food and beverages at the event. All proceeds go towards our fundraising efforts for the Cupid Undie Run.
Dodgeball: “Grab Life by the Ball” You have seen the movie, and remember the years of being tormented in gym class! This event will coincide with the birthdays of Balance Gym’s “Old School” trainers, Mark, AC, Danielle, and Ben. It will also be used to raise money for the Balance Gym Cupids Undie Run Team. Come out to play or to socialize! Event begins at 4:30pm- till late evening. Pre-party brunch at Masa 14 from 11-3pm.
WOD for Friday:
Work up to a Heavy 3RM Hang Clean.
4 rounds:
5 Push Jerks (155/105lbs)
15 Split Lunge Jumps
Post weights and times to comments.
Announcements:
Come cheer on CF Balance and CF Dupont athletes atthe Capital CrossFit Challenge. It starts at 7pm at District CrossFit.
Capital CrossFit Challenge this Friday and Dodgeball this Saturday. Please see event details above. Come to spectate, have a drink, and cheer on athletes and fellow dodge-fitters.
Steve and Arvis just completed foundations! Welcome to classes!
James and Emily looking like they are having too much fun to be pushing hard. Nice teamwork encouraging one another.
WOD for Thursday:
Week 4, Day 4 Challenge: 100 Double-unders
Skill Work (L-sits/Shoulder Touches)*
3 rounds:
Max L-sit hold (60 second rest)
1 minute Max Shoulder Touches* (60 second rest)
Back Squats
1X8 @ 65%
1X8 @70%
1X8 @ 75%
1x8 @ 80%
On the minute for 10 minutes:
1-3 Muscle-ups- Key is consistency with set
10 Kettlebell Swings (Russian) (2.0/1.5 pood)
*Skill Work- Use the one minute to practice not to scale down to get in more rep; Scaling options/modifications include: plank shoulder touches, wall climbs, handstand kick-ups, kipping handstand push-up practice, free handstand hold, walking hand stand. Choose something to work on and apply the same modification for all 3 sets. For those of you still finding it challenging to kick up against a wall, stick with this. For those you of who want to work on your free handstand choose this as an option.
Come cheer on our coaches this Friday at District CrossFit at the Capital Challenge- Featuring 11 teams representing surrounding affiliates in the area. Tex and Devon will be representing CF Dupont; Danielle and Dan will be representing CF Balance. Events start at 7pm and go until 9pm.
WOD for Wednesday:
Week 3, Day 4 Challenge: 100 Double-unders
1. 10X 10 Calorie Row (45 seconds rest) Score based on total amount of strokes (aim for least amount of strokes)
2. Death by Broad Jumps. On the top of each minute complete 2 broad jumps, next minute 4, and continue by adding 2 each minute (2, 4, 6, 8...)
3. Core work: Partner up and Complete 3 rounds of the following:
Partner Plank Hold (Aim for 1 minute; Individually aim for 2-3 minutes)
20 Partner Burpee Ball Throws- 2 partners, 1 ball- Both partners complete a burpee (one without a ball the other using a ball; upon standing completes a chest pass; continue till both partners completed 15 burpees with a ball)
;)
Friday, January 27, 2012 at 03:06PM 
