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Free Intro Classes Thursdays at 1 and Saturdays at 12.

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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

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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

 

 

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Beat the Streets - Sept. 28 at 10 AM
« Saturday, January 11, 2014 | Main | Thursday, January 9, 2014 »
Friday
Jan032014

Friday, January 10, 2014

GET READY FOR THIS SATURDAY!  CAPITAL AFFILIATE LEAGUE KICK-OFF!  Come out to cheer on members at CF Balance as we will be hosting the Open Division.  If you are interested in going to cheer on others at nearby affiliates, I've included the below schedule.  Expect for workouts to begin at 1pm!

Here is the schedule for our teams: 
CF Balance- Open Division
CF Woodbridge- Open Division
CF Impravidus- Masters
CF South Arlington- Upper

WOD for Friday

10 minutes Mobility Work!  Led by Pablo!

1) Overhead Squats

2X5, 1X5+

2.) 4 sets of the following: 

45 Seconds AMRAP Double-unders

-Rest 15 Seconds-

45 Seconds Handstand Push-ups/Push-ups

-Rest 15 Seconds-

45 Seconds of Box-Overs (24/20in)

-Rest 15 Seconds-

45 Seconds Romanian Deadlifts (Focus on form; use same weight as last Friday for worksets; goal would be about 10-12 reps per workset)

-Rest 15 Seconds-

Post (1) weight/reps and total reps for each movement in (2).

 

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Reader Comments (5)

Overhead squats: 10x135#

WOD:
Double unders: 164
HSPU: 36
Box overs: 79
RDL: 165#

January 10, 2014 | Unregistered CommenterNils

OHS: 11 @ 95lbs

D/Us: 244
HSPU: 17
B/O: 61
RDL: 125lbs

January 10, 2014 | Unregistered CommenterLaura

<B>G'luck tommorrow, Team Balance in the CAL. I'll be there snapping some pics of you guys</B>

January 10, 2014 | Unregistered CommenterDragonBallZ

OHS: 95x5, 115x5, 145x5

du: ~160
hspu: ~30
b/o: ~60
rdl: 135#

January 11, 2014 | Unregistered CommenterNorm

Squats: 95 pounds, seven repetitions

Tuck jumps: 219
Handstand push-ups: 42
Jump overs: 68

135 pounds on the deadlift

January 12, 2014 | Unregistered CommenterAdam S

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