Welcome to CrossFit Foggy Bottom

We're home to the most comprehensive CrossFit programs in Washington DC. Awarded with "Best CrossFit Box" by the Washington Post Express for 2013, we take pride in busting your butt and raising the bar to whole new levels. Come in and try us for FREE.

Our CrossFit Family

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    CrossFit Balance • 1339 Green Court NW • Washington DC 20005

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    CrossFit Glover Park • 2121 Wisconsin Ave NW • Washington DC 20007

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    CrossFit Foggy Bottom • 2401 M St NW • Washington DC 20037

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    Balance Gym • 1111 14th St NW • Washington DC 20005

Event Alerts

RopeClimbinChicks

Friday, August 22nd, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Rope and rings tomorrow!

—–

EVENTS –

Crossfit Team Series – Similar to the Crossfit Open, there will be three workouts over the course of several weeks beginning August 28th.  Each team will consist of 2 men and 2 women.  Like the open, the workouts will be released and the team will have four days to complete it and submit their scores.  More information here –http://games.crossfit.com/article/registration-open-crossfit-team-series.  Post to comments if you’re interested in forming a scaled CF Foggy Bottom Team!

Adam and Erin are ready to play.  We just need one dude and one chick to add their name to the roster and we’re all set!  Remember – this will be held over the course of several weeks and we can, as a group, decide which day we will do the workouts so we can cater it to your schedules. 

September 13-14 – Power Athlete Team Series, 2014! – Teams of 2 men and 2 women will combine forces in Baltimore, MD for a Crossfit Football Total in addition to other events over the course of two days.  Sign up now!  More information here – http://powerathletehq.com/pats-2014/.  There are Rx and Scaled divisions.

The schedule for the week –

  • Saturday – PR Snatches, rope climb, ring work

—–

Warm Up - – Jump rope!
Mobility
 - Calf stretching, hip stretching, upper body mobility

Strength – Bench press
8+/10 effort (x3) 
Go up heavier than last week.
Lighter sets – pause each rep on the chest
Heavier sets – touch and go

alternate with

One leg squats – (x 3-5 reps)
Ring assisted, weight assisted, or free


Assistance
Bottoms-up kettlebell press – (2 × 5-10/side)
If you can’t do at least 5 reps, reduce weight.
Squeeze tight. Keep your eye on the kettlebell!

alternate with

Seated external rotations (2×10/side)


Conditioning –
Nothing too crazy today. Keep you fresh for PR’s tomorrow!

5x through
1:00 jump rope
– double-unders (scale = singles, equipment malfunction=lateral hops)
0:30 rest
Everytime you falter, 5 burpees before you restart
Score = total number of double-unders
Compare to June 27th.

Post Bench numbers and Jump rope numbers to Comments.

athletic burps

Thursday August 21st, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Wait for it….

—–

EVENTS –

Crossfit Team Series – Similar to the Crossfit Open, there will be three workouts over the course of several weeks beginning August 28th.  Each team will consist of 2 men and 2 women.  Like the open, the workouts will be released and the team will have four days to complete it and submit their scores.  More information here –http://games.crossfit.com/article/registration-open-crossfit-team-series.  Post to comments if you’re interested in forming a scaled CF Foggy Bottom Team!

Adam and Erin are ready to play.  We just need one dude and one chick to add their name to the roster and we’re all set!  Remember – this will be held over the course of several weeks and we can, as a group, decide which day we will do the workouts so we can cater it to your schedules. 

September 13-14 – Power Athlete Team Series, 2014! – Teams of 2 men and 2 women will combine forces in Baltimore, MD for a Crossfit Football Total in addition to other events over the course of two days.  Sign up now!  More information here – http://powerathletehq.com/pats-2014/.  There are Rx and Scaled divisions.

The schedule for the week –

  • T0day – Deadlifts!
  • Friday – Bench press, jump rope
  • Saturday – PR Snatches, rope climb

—–

Warm Up -Follow the leader
Mobility
 - Chest wall stretch, Banded hamstring mobilization

Strength – Deadlifts!
8+/10 effort. (x3)
We PR next week. Get a little heavier than last week.

alternate with

Handstand pushup work – (x 3-5 reps)
Lvl 1 – pushups
Lvl 2 -
divebomber pushup
Lvl 3 –
hands on parallettes, feet on ground/box/wall


Assistance
One arm deadlift – (3×5/side)
Choose a weight that is challenging, but that you can keep level.
If you have never done this before, you will find it challenging. You will realize how weak your pinky and ring finger really are. This is also a good time to test out your hook grip!



Conditioning – 

Row 1,250 meters
Pace should be fast and challenging, but fairly consistent.
Take note of 500 M split, 1,000 M split, and finish time.

Post Deadlift numbers and Rowing Times to Comments.

PullupsPrs

Wednesday August 20th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Pull-ups and PRs!

—–

EVENTS –

Crossfit Team Series – Similar to the Crossfit Open, there will be three workouts over the course of several weeks beginning August 28th.  Each team will consist of 2 men and 2 women.  Like the open, the workouts will be released and the team will have four days to complete it and submit their scores.  More information here –http://games.crossfit.com/article/registration-open-crossfit-team-series.  Post to comments if you’re interested in forming a scaled CF Foggy Bottom Team!

Adam and Erin are ready to play.  We just need one dude and one chick to add their name to the roster and we’re all set!  Remember – this will be held over the course of several weeks and we can, as a group, decide which day we will do the workouts so we can cater it to your schedules. 

September 13-14 – Power Athlete Team Series, 2014! – Teams of 2 men and 2 women will combine forces in Baltimore, MD for a Crossfit Football Total in addition to other events over the course of two days.  Sign up now!  More information here – http://powerathletehq.com/pats-2014/.  There are Rx and Scaled divisions.

The schedule for the week –

  • Today! – PR Cleans
  • Thursday – Deadlifts
  • Friday – Bench press
  • Saturday – PR Snatches

—–

Mobility - roll out forearms, hips, and shoulders

Warm Up - partner athletic burpees, squat fun

Strength – PR Day!  Cleans!
Lots of ways to tackle this -
Lvl 1 – Clean, then front squat (reinforce good rack position)
Lvl 2 – Hang clean (start anywhere above the knees)
Lvl 3 – Clean
Lvl 4 – Clean and jerk (be a hero)

roughly alternate with

Handstand work!
Lots of ways to tackle this too -
-Chest to wall holds
-Kick up to the wall (spotted)
-Balance back to wall (spotted)
-Out in the open (be a hero)


Conditioning – 

0:30 work/0:15 rest, 3x through
Athletic Burpee
Spiderman Pushup
One arm DB Power Clean, alternate sides – (50#/30#)

Post Clean PR’s and conditioning reps to comments!

IMG_3782

Tuesday, August 19th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

A Plyo-Push up off!

EVENTS –

Crossfit Team Series – Similar to the Crossfit Open, there will be three workouts over the course of several weeks beginning August 28th.  Each team will consist of 2 men and 2 women.  Like the open, the workouts will be released and the team will have four days to complete it and submit their scores.  More information here –http://games.crossfit.com/article/registration-open-crossfit-team-series.  Post to comments if you’re interested in forming a scaled CF Foggy Bottom Team!

Adam and Erin are ready to play.  We just need one dude and one chick to add their name to the roster and we’re all set!  Remember – this will be held over the course of several weeks and we can, as a group, decide which day we will do the workouts so we can cater it to your schedules. 

September 13-14 – Power Athlete Team Series, 2014! – Teams of 2 men and 2 women will combine forces in Baltimore, MD for a Crossfit Football Total in addition to other events over the course of two days.  Sign up now!  More information here – http://powerathletehq.com/pats-2014/.  There are Rx and Scaled divisions.

The schedule for the rest of the week –

  • Today – PR Split jerks/pressing
  • Wednesday – PR Cleans
  • Thursday – Deadlifts
  • Friday – Bench press
  • Saturday – PR Snatches

 

Warm Up/Mobility –  Coaches choice to get hips, shoulders, and racks ready to play.

Strength – PR Day!  25+ minutes – Shoulder to Overhead.  Remember to rest 3+ minutes between max efforts.  Foam roll and/or lax ball between sets.

  • Push Press x 1-3
  • Split Jerk x 1

Conditioning – For time – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps

  • Strict pull ups
  • 1 Farmer Carry the length of the studio and back (AHAP)

Perform 10 strict pull ups followed by 1 farmer carry up and back to the pull up rack then perform 9 pull ups followed by a single farmer carry.

Post Shoulder to Overhead weight and conditioning times to comments.

 

 

nicky-hoberman

Monday, August 18th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

EVENTS –

Crossfit Team Series – Similar to the Crossfit Open, there will be three workouts over the course of several weeks beginning August 28th.  Each team will consist of 2 men and 2 women.  Like the open, the workouts will be released and the team will have four days to complete it and submit their scores.  More information here –http://games.crossfit.com/article/registration-open-crossfit-team-series.  Post to comments if you’re interested in forming a scaled CF Foggy Bottom Team!

Adam and Erin are ready to play.  We just need one dude and one chick to add their name to the roster and we’re all set!  Remember – this will be held over the course of several weeks and we can, as a group, decide which day we will do the workouts so we can cater it to your schedules. 

September 13-14 – Power Athlete Team Series, 2014! – Teams of 2 men and 2 women will combine forces in Baltimore, MD for a Crossfit Football Total in addition to other events over the course of two days.  Sign up now!  More information here – http://powerathletehq.com/pats-2014/.  There are Rx and Scaled divisions.

Warm Up/Mobility – Court Drills – 5 min of Jump Rope practice, foam roll legs, back, and lax ball shoulders, hip mobility.

Strength – Squats!  We PR on squats in two weeks.  This should be solid but classy.  Work in sets of 3.

Conditioning – “Annie!”

For Time -0

50/40/30/20/10

  • Double Unders
  • Sit Ups

Post Squat Weights and Annie Times to comments.

IMG_3584

Saturday, August 16th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

We run again!  KBS two days in a row and now running.  It’s like a funnier version of Groundhog Day.

EVENTS –

Crossfit Team Series – Similar to the Crossfit Open, there will be three workouts over the course of several weeks beginning August 28th.  Each team will consist of 2 men and 2 women.  Like the open, the workouts will be released and the team will have four days to complete it and submit their scores.  More information here –http://games.crossfit.com/article/registration-open-crossfit-team-series.  Post to comments if you’re interested in forming a scaled CF Foggy Bottom Team!

Adam and Erin are ready to play.  We just need one dude and one chick to add their name to the roster and we’re all set!  Remember – this will be held over the course of several weeks and we can, as a group, decide which day we will do the workouts so we can cater it to your schedules. 

September 13-14 – Power Athlete Team Series, 2014! – Teams of 2 men and 2 women will combine forces in Baltimore, MD for a Crossfit Football Total in addition to other events over the course of two days.  Sign up now!  More information here – http://powerathletehq.com/pats-2014/.  There are Rx and Scaled divisions.

Warm Up/Mobility – 5 min of Jump Rope practice, foam roll legs, back, and lax ball shoulders, hip mobility and PVC snatch drills

Skill – Max Distance Broad Jump – take a few minutes to warm up, get those hips to full extension and then 3 attempts at a max distance jump.

Strength – Snatch Day! 8+/10 today.  We PR our Oly lifts next week.  Take today to focus on bar speed and dropping under as quickly as possible.

  • Overhead Squat x 3
  • Snatch from the hip x 2-3
  • Snatch from above the knee x 2-3
  • Snatch from the floor x 2-3

–Alternate with –

Ring Work – A few options listed below –

  • Ring Row x 5
  • Ring Support holds (aim for 10-20 seconds)
  • Ring Dips
  • Foot Assisted Muscle Up drills
  • Muscle Ups

Conditioning – We Jump and We Run!

10:00 AMRAP

  • 20 Double Unders
  • 1 Lap around the soccer field

Post Snatch Weights and Rounds to comments.

IMG_3237

Friday, August 15th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

FRIDAY, BENCH DAY!  LET’S WORK ON SOME GLAM MUSCLES.

EVENTS –

Crossfit Team Series – Similar to the Crossfit Open, there will be three workouts over the course of several weeks beginning August 28th.  Each team will consist of 2 men and 2 women.  Like the open, the workouts will be released and the team will have four days to complete it and submit their scores.  More information here –http://games.crossfit.com/article/registration-open-crossfit-team-series.  Post to comments if you’re interested in forming a scaled CF Foggy Bottom Team!

Adam and Erin are ready to play.  We just need one dude and one chick to add their name to the roster and we’re all set!  Remember – this will be held over the course of several weeks and we can, as a group, decide which day we will do the workouts so we can cater it to your schedules. 

September 13-14 – Power Athlete Team Series, 2014! – Teams of 2 men and 2 women will combine forces in Baltimore, MD for a Crossfit Football Total in addition to other events over the course of two days.  Sign up now!  More information here – http://powerathletehq.com/pats-2014/.  There are Rx and Scaled divisions.

Schedule for the rest of the week –

  • Today – Bench press + Outside!
  • Saturday – Snatches

Warm Up/Mobility – Shoulder/pec mobility then 2 rounds of Cindy at your own pace –

  • 5 pull ups (scale to jumping, if needed)
  • 10 push ups
  • 15 air squats

Strength – Bench Press 7-8/10 Effort today with sets of 5 adding 5-10% from last week’s number.

Alternate With –

Chin Ups x 5

  • Banded
  • Negative (x2)
  • Body Weight
  • Weighted

Conditioning – GRAB A PLATE AND GET OUTSIDE! 15:00 CAP

100 Plyo Pushups* for time

*Plyo pushups should be performed by dynamically alternating hands on a 45 or 25 lb bumper.  The only resting position should be the top of the pushup.  “Walking” hands is a no rep.  When you reach failure in a set, sprint 1/2 the length of the soccer field and back.

 

Scaling Options include performing explosive pushups from feet or knees and/or cutting the reps to 75.