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

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Tuesday, September 2nd 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Nice work to all those that came out and slugged away at Filthy Fifty! 

This week we reset our power lifts and continue to work up on our Olympic lifts.

  • Today – Squat + pressing
  • Wednesday – Cleans
  • Thursday – Deadlifts + Handstands
  • Friday – Bench press + Muscle Up Work
  • Saturday – Snatches

 

Warm Up/Mobility – Jump Rope Practice 5 min – squat & shoulder mobility.

Strength – Pause Squats x 5 – Pause for a 2 count before exploding up.  This is a reset week so 6-7/10 effort but focus on bar speed out of the bottom.

  • Front Squat
  • Back Squat

Alternate With –

Chest to Bar Pull Ups x 5

  • Banded
  • Negative x 2
  • Body Weight
  • Weighted

Conditioning – 9:00 AMRAP

  • 3 Push Press (135/95)
  • 5 Slamballs AHAP

Post squat weight and rounds to comments.  

Monday, September 1st 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

HAPPY LABOR DAY!  ONLY ONE CLASS TODAY AT NOON!  MAKE SURE YOU REGISTER ONLINE TO SECURE YOUR SPOT. 

Remember – Power Athlete Team Series September 13th.  This is now a one day, 5 event competition at Crossfit BWI.  

 

This week we reset our power lifts and continue to work up on our Olympic lifts.

  • Today – Conditioning fun times
  • Tuesday – Squat + pressing
  • Wednesday – Cleans
  • Thursday – Deadlifts + Handstands
  • Friday – Bench press + Muscle Up Work
  • Saturday – Snatches

 

Warm Up/Mobility – Court Drills + shoulder & hip mobility

WORKOUT

Modified “Filthy Fifty”

Complete 50 reps of the following for time –

  • Box Jumps (24/20)
  • Jumping Pull ups
  • KBS (1.5/1 pood)
  • Walking Lunges (50 total steps)
  • Knees to Elbow
  • Push Press (45lb – same weight for men and women)
  • Supermans (sub for back extensions)
  • Wall Balls (20/14)
  • Burpees
  • Double Unders (Sub 100 singles)

Scaling Options Include – Reducing the rep scheme from 50 to 40 or 30.  You may also pair up and complete 50 reps of each between the two of you but only one of you may be working at a time.

POST WORKOUT TIMES TO COMMENTS.

EnriqueMark

Saturday, August 30th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Today is the second farewell workout of the week.  Enrique – you’ve been with us since the inception.  I know this won’t be the last time you throw some heavy weights around here!

REMEMBER – SIGN UP NOW!!!! September 13th – 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 4 other events.  It all goes down on Saturday!  More information here – http://powerathletehq.com/pats-2014/.  There are Rx and Scaled divisions.

Warm Up/Mobility – Row 500M at a 20 stroke/minute pace then hip and shoulder mobility and PVC Snatch Drills

Strength – Snatch Complex day!  7/10 Effort day as we work back up to what will be another glorious PR week for Olympic Lifts.  Your options today include –

  • Overhead Squat x 5
  • Snatch Balance + OHS x 2 (1 Snatch Balance followed by 2 OHS)
  • Snatch grip deadlift , Reset to above the knee, hang squat snatch x 2
  • Snatch grip deadlift, Reset to the floor, Snatch x 2

Conditioning – Having fun for time!  Just kidding, it’s this –

3:00 to get as far as possible –

  • 500M Row
  • 10 Burpee Box Jump overs (24/20)
  • 20 Toes to Bar
  • 30 Shoulder to Overhead (135/95)
  • 40 KBS (1.5/1.0 pood)
  • 50 Double Unders (Sub 100 single unders)

REST 3:00

6:00 to get as far as possible, same set up.

Post Snatch weights, and how far you got to comments.

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Friday, August 29th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

FAREWELL MARK ANDREW! You have and will continue to be an inspiration to us here at Balance Gym and Crossfit Foggy Bottom. All the best for you and your future endeavors.  

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 Bench press
  • Saturday – Snatches

Warm Up/Mobility – Court Drills

Strength – Bench Press Max out day – take 25+ minutes to work up to a heavy single, double, or triple.  Remember to have a spotter even when warming up.

Conditioning – “It Just Keeps Getting Better!” We define the “it” and today the “it” is the benchmark workout fittingly titled “The Chief.”  Enjoy MSA!  You will always have a home here.

4 times through –

3:00 AMRAP

  • 3 Power Cleans (135/95) – Use Dumbbells as a sub
  • 6 Push Ups
  • 9 Air Squats
  • 1:00 Rest

Post Bench weights, MSA farewells, and rounds to comments.

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Thursday, August 28th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Ladies and Gentlemen…Let’s Get ready to SLAMBALLLLLLLLLLLLLLLLLLLL!

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 Deadlifts, jump rope work
  • Friday – PR Bench press
  • Saturday – Snatches

Warm Up/Mobility – 5 min Jump rope practice and then –

  • Foam roll legs
  • Hip Mobility
  • Dead bugs!

Strength – Deadlifts 10/10 Effort 30+ minutes – Remember to take a good 3-5 minutes between max out attempts.  Make smart jumps as you warm up with sets of 2-3 and then use last week’s triple number as a jumping off point for packing some serious weight on the bar.  Keep that back tight and the barbell a hairs width from your legs all the way up to full hip extension.

Conditioning – EMOM for 8 Minutes –

  • 15 Double Unders (Sub 20 singles)
  • Max Rep Ball Slams AHAP

Score = Total Number or Ballslams

Post Deadlift weights and Ballslam number to comments.

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Wednesday, August 27th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

ONLY ONE CLASS AT NOON THIS MONDAY (Labor Day)

—–
EVENTS

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 – Cleans, muscle-up work
  • Thursday – PR Deadlifts, jump rope work
  • Friday – PR Bench press
  • Saturday – Snatches

—–

Warm Up – junkyard dog drills
Mobility – ankle mobility, squat mobility, rack mobility

Strength –Clean work – 7-8/10 effort

We back off next week. Take it medium level today. If it doesn’t look classy, reduce weight.

Lvl 1 – Clean from power position – (x1-3 reps)
Lvl 2 – Stand up with bar => move bar down through positions to ground => clean from ground – (x1-3 reps)

Level 2 should look like this - http://youtu.be/WHuiw4GvB0g?t=2m57s


Assistance
Muscle-up work – mobility and technique
- we will be working through various drills and progressions for the ring muscle-up

Conditioning
EMOM – 6 min.
2 Handstand wall walk (sub: 2 inch worms)
2 muscle-ups (sub: 2 ring rows/pull-ups + 2 ring pushups/dips)
2/side DB power cleans (50#/30#)

 

Post clean numbers and muscle-up success to comments.

Ben245

Tuesday, August 26th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Ben rocks 245 lbs in a PR overhead squat yesterday!

—-

EVENTS –

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 – Split jerk work/thrusters!
  • Wednesday – Cleans, muscle-up work
  • Thursday – PR Deadlifts, jump rope work
  • Friday – PR Bench press
  • Saturday – Snatches

—–

Warm Up – calisthenics
Mobility – shoulder rolling/mobility, split mobility

Strength –Split jerk foot work and Thrusters – 7-8/10 effort

Today we’re working two challenging exercises. Alternate back and forth between the two. Adjust weights as necessary.

- For split jerk foot work. Hold the bar in a back squat position the whole time. Bar does not go overhead. Pop and split your feet into a strong landing. (x1-2/side)

- For thruster work. Work to wrap more of your hand around the bar. Limit your squat depth if you are unable to lift the elbows enough or unable to wrap hands around the bar. (x3-5)

Conditioning
OUTSIDE!
2 block run!

1st block – everyone moves together in an indian med-ball run!
When the entire group gets back to the start, everyone do 10 air squats.
When you are personally done your air squats then SPRINT the 2nd block (every man/woman for themselves)

 

Post thruster numbers to comments.