E-mail Danielle at danielle@balancegym.com for pre-registration and availability. Purchasing online will not guarantee you a spot until you are confirmed.
Sunday- 1-4pm: 1/26
Saturday, March 20, 2010 at 08:55AM 
Post-St. Patty Day Workout
WOD for Saturday:
3 Snatch Balance + 3 Overhead Squats
3-3-3-3
Complete the following for time:
4 Alley Sprints
9 Jerks (115/75lbs)
9 Pull-ups
2 Alley Sprints
15 Jerks
15 Pull-ups
1 Alley Sprint
21 Jerks
21 Pull-ups
Thursday, March 18, 2010 at 04:32PM NEW FOUNDATION COURSE DATES: (Tuesday/Thursday at 12:00 pm, 6:15 pm, 7:15 pm )
At the following dates: 3/30, 4/1, 4/6, 4/8, 4/13, 4/15
Taylor and Justin in their 4th Foundation's Class battling through an AMRAP with Sumo-Deadlift High Pulls
WOD for Friday:
"Crossfit Total"
Squat
Press
Deadlift
-Score is determined by adding up highest max achieved for each lift.
“CrossFit Total” - Suggested Strategy from Mark Rippetoe CF Journal Issue 52 December 2006
-No time limit to be performed, but must be during 1 session
-Squat, Press, Deadlift is the order performed
-3 attempts at each lift
-Suggested strategy:
1.) First attempt should be a weight you know you can do for a heavy set of 3.
2.) Second attempt should be a weight you know without any doubt you can do for a single, having done first attempt.
3.) Third attempt is the weight you want to do based on the previous performance of the first two attempts.
-Warm-up weight? Use the lightest weight that you normally start with your warm-up when you train, 90% of first attempt for last warm-up set; suggested fewer shoulder press warm-up sets and deadlift warm-up sets (heavier warm-up first set, followed by only 2-3 intermediate warm-up sets)
Announcements:
For those of you who need a rest day....don't forget about Hall's Happy Hour-Friday Flexibility Training starting at 6:15pm.
HAPPY HOUR: Join us tonight at a Balance Gym Networking Happy Hour at Recess DC Lounge- 727 15th street (15th and H next door to Potenza Restaurant, downstairs), from 6:00 PM to 10:00 PM featuring Tony Cord and top DJ Heather Femia. RSVP to Mark at mark@balancegym.com by Noon on March 19th. Guests allowed but names must also be included in the RSVP.
Read the following article: Ex-Marine, with severe injuries, embraces Crossfit - Compliments of Emily Gallop!
Thursday, March 18, 2010 at 05:57AM 
Jed and Ed!
WOD for Thursday:
AMRAP 1 minutes work performed at each station (15 sec transistion time between each exercise);Repeat entire circuit 2 timesHandstand Holds
Glute-Ham Sit-ups
Tire Flips
Push-ups
Box Jumps
Plank hold (20lb weighted vest, Body Weight)
Sandbag Shuttle Runs (objective is to achieve highest number of lengths)
1 minute Rest
Strength Grid Playtime- Options include
Beginner (may choose to complete on pull-up bars): 3 attempts at -Hangs for Life
Intermediate: 3 attempts for time: Hand Walk Sprints (sprint along underside of Beam)
Advanced (for those who have a pull-up):Alternating Ladder Pull-ups (at each ladder rung, pull at each before progressing)
*Improving Grip Strength is important to supplement crossfit workouts to improve upon: pull-ups, completing more repetitions on lifts, and lifting heavier weight
ANNOUNCEMENT: 6:15 AM FRIDAY CLASS- STARTING TOMORROW!
Tuesday, March 16, 2010 at 09:02PM HAPPY ST. PATRICK'S DAY!
New Foundation Course Dates (Tuesday/Thursday)-3/30, 4/1, 4/6, 4/8, 4/13, 4/15
12:00 pm, 6:15 pm, 7:15 pm- Pre-register by emailing danielle@balancegym.com (Choose a course time)- Each class is limited to 6 trainees.
Nice to have you back in classes Cindy. We missed you!
Yesterday's workout on the Circle. Great job to all those in the morning and evening classes. There were some great deadlifts from those who had just graduated from foundations and personal records (PRs) by Elliot, Florian, Ian, Russ, Cristyn, and Jenny. The CF Balance Coaches are all very impressed with everyone!
WOD for Wednesday:
Turkish Get-Ups 5-5-5 (2 minute rest in between each set)
“I-rish Workout”:
“For each petal on the shamrock.
This brings a WISH your way
7 overhead squats, 14 burpees, and 21 calories rowed
For 5 rounds for today because I say…”
Complete 5 rounds for time:
I-rish for……7 Overhead Squats (135lbs/95lbs)
I-rish for……14 Burpees
I-rish for…….21 Calories Rowed
Announcements:
St. Patty's Evening Workout with some beverages to begin around 8:15pm! Bring friends! We will be providing beer and hanging out on the deck! We will determine a later stomping ground for those who want to continue the celebration!
ATTN FOUNDATION TRAINEES AND ALL OTHERS WHO ARE INTERESTED: ZONE CHALLENGE- From Thursday 3/18- Thursday (3/25): Each trainee has one week to achieve maximum points. Please Good luck! The purpose of exploring this week is to develop an awareness in your portions and compare what modifications you have made to your diet during this time. 3 points- meal 2 point- snack
Monday, March 15, 2010 at 09:26PM 
Lisa Glassman! Hope you had a great rugby game this weekend!
WOD for Tuesday:
Deadlift (Rest 3 minutes in between sets)
5-5-5-5-5
Complete for time: 150 push-ups for time. Complete 1 stair sprint for every broken set.
*Reminder* Everything is scaleable in terms of reps and how we do the push-ups. A scaling option includes completing 100 repetitions. Also, I want each trainee to focus on full range of motion on the push-ups (chest to ground, full elbow extension). Therefore, make sure you are choosing a push-up scaling so that you can achieve this (feet, knees, on incline).
*Also, for those of you who have been regular class attendees, I suggest trying to recall or looking up before class in your workout logs your max reps for deadlifts to better warm-up and strategize how to best approach your sets.
Please read the following link: Benefits of High Intensity Interval Training
Announcements:
Crossfit Balance Open House today! Free introductory class at 5:30pm!
St.Patty’s Evening Team Beer/Burpee Challenge: “However, many burpees/sprints you must do, may the luck of the Irish be there with you.”
Feel like being Irish in spirit for a Day? The weather is supposed to be 65 degrees and sunny and we are eager to enjoy the back deck! Come celebrate Irish culture in unity during a Crossfit workout and post-celebration. Wear your green! We will be following a normal class schedule, but in addition we will be having a Beer/Burpee Challenge starting following the 7:15pm workout. (Around 8-8:15pm). I encourage all to do the posted workout and also attend the 8:15pm.
