Free Intro Class

Free Intro Classes Thursdays at 1 and Saturdays at 12.

Reserve a spot here!

Location & Contact Info

Balance Gym - Thomas Circle
1111 14th Street, NW 
Washington, DC 20005
Phone: 908.246.7840
Main Gym Phone: 202.216.9000 
E-mail: danielle@balancegym.com

CrossFit Foundations


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: 
Sunday- 1-4pm: 1/5
Sunday- 1-4pm: 1/12

Sunday- 1-4pm: 1/26

FEBRUARY: 
Sunday- 1-4pm: 2/2

 

 

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."

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« Thursday, January 14, 2010 | Main | Tuesday, January 12, 2010 »
Tuesday
Jan122010

Wednesday, January 13, 2010

Congrats on completing foundations! (Anne, Cari, Lynn, Lisa, Cindy- Alison and Marta not pictured!)

January 19th Foundations Course with Ryan (Tues/Thurs 6:30pm)- 1 Spot left!

Foundations classes are for those individuals seeking to enter our ongoing group classes.  They are designed to introduce the technique and mechanics of CrossFit’s nine basic movements and other secondary movements, then intensity.  Perfect for those who are hesitant about the movements, desire more attention and time to review, or unsure of where to begin.  There will be a workout at the end of each day which will get progressively more challenging as the course progresses.  

Please contact danielle@balancegym.com for more info.

WOD for Wednesday:

Hang Power Snatch

2-2-2-2

These sets are not designed to max out.  Do not be tempted to load up the bar.

For time:

750m row

30 Box Jumps (24 inch)

30 GHD sit-ups

500m row

20 Box Jumps

20 GHD sit-ups

250m row

10 Box Jumps

10 GHD sit-ups

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Reader Comments (7)

WOD as rx'd - 13:30

January 13, 2010 | Unregistered CommenterRyan P.

If it took Ryan 13+ minutes--I'll be lucky to finish in under 18 min. Thanks and really NOT looking forward to this one.

Lynn

January 13, 2010 | Unregistered CommenterLynn

It's not that bad Lynne. I took a lot of rest.

January 13, 2010 | Unregistered CommenterRyan P.

That was a challenging workout. Reminds me why I do CrossFit... because no matter what is going on outside of the gym, for that period of time I can't think about anything else except finishing.

January 13, 2010 | Unregistered CommenterCary Robertson

You know you could have made a stick figure in my name for the photo. =P

January 13, 2010 | Unregistered CommenterMarta

WOD as Rx'd:
15:56 -- definitely better than anticipated. It kicked my A$$. Good stuff.

January 13, 2010 | Unregistered CommenterLynn

Carey, Lynn, Marta- Congratulations- you guys are officially Koolaid drinkers!

12:30 Rx'd- Ryan, get some sleep. Bring the beast tomorrow.

January 13, 2010 | Unregistered CommenterDanielle

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