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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Thomas Circle | Kalorama | Glover Park

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Beat the Streets - Sept. 28 at 10 AM
Tuesday
Jan142014

Friday, January 17, 2014

"YOU LOOK GREAT!"

We are officially in CrossFit busy season. I'm not just referring to the volumes of new and old friends trying to keep up with their resolutions, I'm talking about the fun stuff: Capital Affiliate League, new sets of goals, the famous/infamous CrossFit Open, Cupid's Undie Run and blah blah blah. All these events that were it not for being explained in detail about by Danielle or the other coaches and sometimes members i would have no idea about.

I am writing to remind you that at some point we were all new. I want you to remember what it was like coming into a class not knowing anyone. Fighting the desire to just run in the other direction. I remember, while waiting for class to start, calculating how much money it would cost to get out of my contract. I want you to remember that CrossFit isn't scary, we are the scary ones. The coaches and atheletes are what make a box. I am proud to be a member of CrossFit Balance. I am proud to compete for us. I am proud to watch you compete in class and in competition. I am prouder still whenI see a new person grabbed by a "veteran" member and taken under their wing. 

I say it to someone everyday, "hey, you look great!" I mean it every time. I say it because sometimes it might make their day. A compliment goes a long way and for that matter so does explaining to someone what CAL means or AMRAP. These may seem like trivial things, but i remind you, remember your first day when you knew nothing. That little iota of human contact telling you that they get your fear or frustrations goes a long way. We have an amazing community with a great new facility (for the Noobs: We used to be in the PT studio and couldn't drop weight) let's keep it that way. It's not enough to be approachable, approach.

You look great,

The CrossFit Balance Coaches

WOD for Friday

1.) Overhead Squats

2X5, 1X5+

2.) 7 minutes to complete the following: 

1000m Row

AMRAP Snatches (135/95lbs)

-3 minute Rest-

3.) 3 minutes AMRAP:

Push-ups

Post weight/reps and total snatches to comments.

Tuesday
Jan142014

Thursday, January 16, 2014

INTRODUCING A NEW ASSISTANT COACH AT CF BALANCE- MIKE KELLY!

ABOUT MAGIC MIKE: 

I was voted the most athletic male at my high school as a four sport athlete. I was a Collegiate track athlete (long jump, triple jump and javelin).  My best event was the triple jump.
 
I wanted to get into CrossFit because I felt restricted in my training at GOLDS GYM and was seeking an environment to diversify my training, craving a more motivating atmosphere, and a coach.  Once I got positive feedback and a progression in my training as well as getting questions from others,  "how did you push that much weight?" "do a muscle up?" "jump on that high box?" I craved becoming a coach and learning more how to help better other's fitness.  
Additionally, having experience with competing helps you empathize with everyone in the gym, even someone who has never walked into a Crossfit gym and has only heard "horror stories."  All of our egos are put aside and that moment to step up to the plate and take on a new challenge is there.
CrossFit competitve accomplishments: Won the MAAC competition last year with a team of four (scaled) and my first competition. Competed in SUPERFIT Richmond on a two person team. Competed in the ATLAS games with a team of four in MD.Participated in Xfit for hope on the national mall placing 15th overall (RX and scaled).  Currently competing (for the first place CFSA CAL team). 

I've also organized a fundraiser for my cousin (with terminal brain cancer; 9 years old) called "Burpees for Danny" which raised over $1200 in a single day. 
CrossFit is about community and I look forward to becoming involved and better all members' experience in the CrossFit Balance community!

WOD for Thursday

Double-under Practice*

*Advanced variation: 10-20-30-40-50-40-30-20-10 (Unbroken sets; rest as needed between sets)

Complete for time: 

400m Run

20 Burpees

10 Weighted Sit-ups

800m Run

15 Burpees

15 Weighted Sit-ups

1600m Run

10 Burpees

20 Weighted Sit-ups

Post time to comments. 
Monday
Jan132014

Wednesday, January 15, 2014

OPEN REGISTRATION BEGINS TODAY!  Click here for more details.

Progress and the CrossFit Open!  By Nicky Hoberman and Danielle

CrossFit is the never ending journey to become a better and better athlete or get fitter and fitter. Very few CrossFitters will have a specific goal, let’s say a 300 lbs front squat, and quit CrossFit after achieving that goal.

As we started CrossFit or entered foundations, we didn’t know how to squat, clean, or even pick something off the ground properly; and after that 3 hour foundations session, now one will have perfected a squat, clean, or deadlift. It takes months and sometimes even years to fix the smallest errors and I am sure if you asked any CrossFit Games athlete if they have any flaws the would rattle off a list of movement.  I have been Crossfitting over 2 years and my needs for improvement consist of shoulder mobility, pressing strength, hamstring strength, core strength, snatch work (who doesn’t need this), rowing, and there are a few others.

Often times we might feel uneasy with our form, specific skills, or strength but understand it takes time to change. We go our whole life squatting with our knees forward on our toes, one month of squat work might not change that, which is why CrossFit is a work in progress and why so many people love crossfit: there is always room for improvement. I am definitely not trying to discourage anyone by saying you won’t hit your goals, because I guarantee you, you most likely will. But I ask that after hitting your goal of a 300 lbs front squat, create a new goal of 315lbs and do not be satisfied with good, be great!

The Open is an opportunity to test yourself in a fun, motivating enviroment particularly if you have participated before, been training consistently, or new to CrossFit and can still experience the energy and scale as needed.  Whether it is a similar workout the area before, can bet on similiar movements, or similiar time domain- the workouts are opportunities to test your progress or motivate you further to working on skills, bettering your lifting mechanics, or just broadly speaking being more consistent in your training with us!

WOD for Wednesday

1a.) Deadlifts

1X5+

1b.) 4X10-12 DB Shoulder Press

2.) Complete 6 rounds for time: 

15 Kettlebell Swings (53/35lbs)

15 Wall Balls (20/14lbs)

Post weight/reps and time to comments.

Sunday
Jan122014

Tuesday, January 14, 2014

WHO IS RACHEL GARMON? WHAT IS THE DOPEY CHALLENGE?

For those of you training with us, she is that abnormally flexible girl with an "a*s to grass" squat (not to mention strong as an ox), 5, 2", always smiling, and constantly in and out of the gym in the morning and evening.  

Rachel just had a huge accomplishment over this past weekend.  Nearly 4 months ago, she was sharing her goals of completing the "Dopey Challenge."  This is an event over the course of 4 days.  On the first day she completed a 5K, second day 10k, third day 1/2 marathon, and the fourth and final day a marathon! Congrats Rachel and way to accomplish your goal!

WOD for Tuesday:

Muscle-up Transitions- For 8 minutes-EMOM complete 3 Muscle-up transitions

1.) 6 rounds of the following: 

2 minutes: 

250m Row

AMRAP Muscle-ups/Pull-ups

-Rest 2 minutes-

2.) 5X 40 Seconds Plank Hold: 20 Second Rest

Record total muscle-ups/pull-ups to comments.

Saturday
Jan112014

Monday, January 13, 2014

REMINDER: Paleo Measurements this evening from 6-7pm in the CrossFit studio.  We will be having a Nutrition Seminar tomorrow evening led by Scott Dean of Custom Fit Meals from 6-7pm.  Anyone may join! There is no cost.

CROSSFIT OPEN 2014!  CHECK OUT THIS VIDEO!

Now is a great time to think about what your training goals are.  If competition is a part of that, then stay tuned! Over the next several weeks on the blog, you’ll be hearing more on Thursdays about what it means to compete and tips for training inside and outside of class to help you succeed!

What distinguishes gymgoers and athletes?

People who go to the gym train. Athletes train to compete. 

athlete (ˈæθliːt)

1. (Athletics (Track & Field)) a person trained to compete in sports or exercises involving physical strength, speed, or endurance

2. a person who has a natural aptitude for physical activities

3. (Athletics (Track & Field)) Brit a competitor in track and field events

[C18: from Latin via Greek athlētēs, fromathlein to compete for a prize, from athlos a contest]

Collins English Dictionary – Complete and Unabridged©HarperCollins Publishers 1991, 1994, 1998, 2000, 2003

With the Capital Affiliate League kicking off this past Saturday, you may not have been thinking about the CrossFit Open, which starts February 27. You may not have even heard of it. Both offer opportunities to compete. 

CAL kicking off this past Saturday hosting the Open Teams including 2 teams representing CF Balance! Fantastic job to all those who competed!

-Allison Jetton

WOD for Monday

1.) Back Squats

2X5, 1X5+

2.) Push Presses

2X5, 1X5+

3.) Complete for time:

10 Thrusters (135/95lbs)

50 Double-unders

8 Thrusters

40 Double-unders

6 Thrusters

30 Double-unders

4 Thrusters

20 Double-unders

2 Thrusters

10 Double-unders

*Advanced variation: Double under worksets (100-75-50-25-15); this is suggested if you can do 50 double-unders unbroken.

Post weights and time to comments.