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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Sunday
Dec292013

Thursday, January 2, 2014

GOAL SETTING CONTINUED....Circumstance versus Commitment: 

Commitment is categorized by integrity with your words.  It is the follow through.  We use circumstances to justify why we can not accomplish our goals.  This are otherwise known as excuses.  For example, "I want to lose 10 lbs."  Here are things we can do to support reaching this goal (commit to it): 30 day challenge, food log for a week, commit to custom fit meals for a month, surround yourself by positive people, do not drink 3 days a week and limit to 3 drinks per week.  Circumstances which are excuses may include: I don't want to give up drinking, stress, don't have time to cook, finances, social outings this month and not a good time.

Try to identify circumstances and attack head on with things you can do to commit.  Instead of saying I will not eat this above....make it a positive, "I will stick to this...."  

Attitude is a little thing that will make a big difference.

WOD for Thursday

BENCHMARK DAY!  We will be running this in heats.  Each person will have a partner counting reps and holding one another to the standards!  Gone worse is completely heavy prescribed.  Gone Bad is regular loading or anything scaled. Please specify on the comments and whiteboard for scores.

"Fight Gone Bad or Gone Worse"- 

3 rounds of the following: 

60 Seconds Wall Balls (30/20lbs) (20/14lbs)

60 Seconds Power Cleans (135/95lbs) (95/65lbs)

60 Seconds Box Jumps (30/24in) (24/20in)

60 Seconds Push Press (95/65lbs) (75/55lbs)

60 Seconds Row

-Rest 60 Seconds-

Post total reps to comments.

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Reader Comments (4)

man I love a benchmark WOD the very first day back after 2 weeks of eating and drinking

January 2, 2014 | Unregistered Commentermaloney

Worse: 209 reps

January 2, 2014 | Unregistered CommenterLaura

Bad: 213 reps

January 2, 2014 | Unregistered CommenterDanielle D #2

FGB: 296 reps

January 2, 2014 | Unregistered Commentermaloney

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