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

SunShineMedBalls

Monday, July 28th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Looks like a beautiful week coming up. We’ll be sure to get outside!

NOMINATE CROSSFIT FOGGY BOTTOM FOR BEST SPECIALTY GYM!!
http://m.washingtonpost.com/express/wp/2014/07/21/best-of-d-c-2014-is-here-nominate-your-local-favorites#fitness

EVENTS!

  • September 13-14 – Power Athlete Team Series, 2014! –This will NOT disappoint.  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 will be an Rx and a Scaled division.—–


THIS WEEK!
We finish PR’ing everything else we didn’t cover last week. The schedule so far:

  • Tuesday – PR on Split jerks/pressing
  • Wednesday – Cleans, handstand work
  • Thursday – PR on Deadlifts
  • Friday – PR on Bench press
  • Saturday – Snatch DAY!

——

Mobility – Calves, Hips

Warm-up - jumping mechanics – looking for QUIET and controlled jumps and landings.

——

Strength – Back Squat work – (x3) – 6-7/10 effort. Strong and fast.
- Light sets are JUMP squats. Controlled descent, explode off the ground, land quietly.
- Additional heavier sets are EXPLOSIVE squats. Controlled descent, then move fast up.

alternate with

Rope climb – (x1)

—–

Conditioning
0:30 work, ~0:30 rest, 10x through
Burpee broad jumps
Score = total number of court lengths covered

Post Squat Weight, Rope climb success, and Court lengths covered to comments!

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Saturday, July 26th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

EVENTS!

  • September 13-14 – Power Athlete Team Series, 2014! –This will NOT disappoint.  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 will be an Rx and a Scaled division.—–

Warm Up/Mobility – Court Drills, Dead bugs & PVC Snatch technique

Strength – Snatches!  It’s Max out day.  Get your game face on for 10/10 effort.  Take plenty of rest between max attempts.

  • Snatch from high hang x 1-2
  • Snatch from knee x 1-2
  • Snatch from floor x 1-2

Conditioning – Outside!  12:00 AMRAP

Partner Up! Teams of 2 or 3

  • Med Ball Run Perimeter of the field (14-20 lbs)
    • Med Ball must be carried during the run by one athlete.  Switch off as needed but drop the ball and each athlete has to stop and do a 5 burpee penalty before continuing.
  • 20 Partner Wall Balls (30 for a team of 3)Partners will stand ~10 feet apart.   Partner one will perform a full squat and then arc the ball to partner 2 (aim for wall ball height).  Partner 2 will catch, perform a squat, and toss it back to partner one.  Each “wall ball” is a rep so each partner will perform 10 reps each round.  Teams of 3 will perform 30 reps.  Partner 1 tosses to Partner 2.  Partner 2 tosses to Partner 3.  Partner 3 tosses to Partner 1 and we start all over again. 

Post Snatch Weights and rounds to comments!

Gabe355

Friday, July 25th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

GET EXCITED!  IT’S BENCH DAY!

EVENTS!

  • THIS WEEKEND! July 26thDC Spartan Race!
  • September 13-14 – Power Athlete Team Series, 2014! –This will NOT disappoint.  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 will be an Rx and a Scaled division.—–

The Week –

  • Today – Bench press
  • Saturday – PR Snatch DAY and an outside run!

Warm Up/Mobility – 5 min of Jump rope practice & then chest/back/shoulder mobility.

Work on a consistent string of singles or double unders (stay on your toes!).  If double unders are proficient, work through unbroken sets of 5s (5, 10, 15…).

Strength – Bench Press – 7-8/10 Effort Level.  We will be maxing out Bench next week.  Use today as an opportunity to work up to a medium/heavy triple and use that number as your jumping off point for PR singles next week.  You should NOT be failing today.

Accessory Work – 3 x 10 Bent over barbell rows (95/65) – Make sure you get a nice tight set up.  The only thing that should move are your arms (and the barbell).

Conditioning – For Time (12:00 Cap)

  • 60 Double Unders (Sub 120 Singles)
  • 50 Russian Twists (45/25)
  • 40 Double Unders (Sub 80 Singles)
  • 30 Hollow Rocks
  • 20 Double Unders (Sub 40 Singles)
  • 10 V-Ups

Post Bench Weights and Metcon times to comments.

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Thursday, July 24th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

EVENTS!

  • THIS WEEKEND! July 26thDC Spartan Race!
  • September 13-14 – Power Athlete Team Series, 2014! –This will NOT disappoint.  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 will be an Rx and a Scaled division.—–

The Week –

  • Today – Rowing, Handstands, and Deadlifts
  • Friday – Bench press
  • Saturday – PR Snatch DAY and an outside run!

Warm Up/Mobility – Row 500M keeping that stroke rate around 20/s, Hip& Wrist Mobility

Strength – Deadlifts 7-8/10 Effort, Sets of 3 (Do your best to maintain a double overhand grip for all 3 reps.  Hook Grip it!)

Alternate With

Handstand Work (Use a spotter for balancing and watch out for your deadlifting neighbors!) –

  • Hollow Body Holds
  • Static Holds, Chest to Wall
  • Kicking Up, Back to Wall
  • Balancing Chest to Wall
  • Freestanding

Conditioning – For Time –

1K Row Followed by – 3 Rounds

  • 5 Muscle Ups (Sub 10 Chin Ups)
  • 10 Push Balls (20/14)

Post Deadlift weights and metcon times to comments.

 

 

 

 

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Wednesday, July 23rd 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

It’s Coach Joe having a fun!  I hope you’re as excited for PR Clean day!

EVENTS!

  • July 26thDC Spartan Race!
  • September 13-14 – Power Athlete Team Series, 2014! –This will NOT disappoint.  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 will be an Rx and a Scaled division.—–

The Week –

  • Today – PR Clean DAY!
  • Thursday – Deadlifts
  • Friday – Bench press
  • Saturday – PR Snatch DAY!

Warm Up/Mobility – Junk Yard Dog Warm Up & PVC Drills

Strength – Clean PR Day!  Take 25 minutes to work up to a max rep of one of the following –

  • Hang Squat Clean
  • Clean from the Floor

Conditioning – 3 Rounds – 45 Seconds Work/15 Seconds Rest

  • Toes to Bar (Sub Knees to Elbow or hanging knee raises)
  • Box Jumps (24/20)
  • Push Ups
  • 1:00 Rest

Post Clean weights and total reps to comments.

 

 

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Tuesday, July 22nd 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

EVENTS!

  • July 26thDC Spartan Race!
  • September 13-14 – Power Athlete Team Series, 2014!!!!! –This will NOT disappoint.  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 will be an Rx and a Scaled division.—–

A Preview of the Week –

  • Tuesday – Split jerks/pressing
  • Wednesday – PR Clean DAY!
  • Thursday – Deadlifts, handstands, running outside
  • Friday – Bench press
  • Saturday – PR Snatch DAY!

Warm Up/Mobility –  Coaches Choice to get warm + Shoulder mobility

Strength – Shoulder to Overhead – Effort level today is 8/10.  We will be going for a 1RM next week so leave some room to go up.

  • Strict Press x 3
  • Push Press x 3
  • Split Jerk x 2/side

Alternate with Chest to Bar Pull ups – Sets of 5 except negatives.

  • Banded
  • Negative x 1-2
  • Bodyweight
  • Weighted

Conditioning – 10:00 AMRAP

  • 10 Dumbbell Thrusters (50/30)
  • 10 Burpees

 Post weights and rounds to comments.

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Monday, July 21st 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

EVENTS!

  • July 26thDC Spartan Race!
  • September 13-14 – Power Athlete Team Series, 2014!!!!! –This will NOT disappoint.  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 will be an Rx and a Scaled division.—–

A Preview of the Week –

  • Today – PR Squat DAY!
  • Tuesday – Split jerks/pressing
  • Wednesday – PR Clean DAY!
  • Thursday – Deadlifts, handstands, running outside
  • Friday – Bench press
  • Saturday – PR Snatch DAY!

 

Warm Up/Mobility – Court Drills/Squat Mobility

Strength – SQUAAAAAAAAAATS! 10/10 Effort.  Today is the day to put your hard work to the test.  Be sure to make smart jumps as you warm up.  Use the squat number from last week’s heavy triple as the starting point for heavy singles.  You can also use a one-rep max calculator (http://www.timinvermont.com/fitness/orm.htm) to get yourself focused on a goal.  Choose one of the following -

  • Overhead Squat – 1RM
  • Front Squat – 1RM
  • Back Squat – 1RM

————————Alternate with —————————

REST!  As you move up in weight, be sure you are giving yourself time and between maximal attempts, that should be at least 3-5 minutes.

Conditioning

21-15-9-15-21

KBS (2pood/1.5pood)

Med Ball Sit Up & Throw (20/14)