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

  • cfb-logo-clear

    CrossFit Balance • 1339 Green Court NW • Washington DC 20005

  • cfgp-logo-clear

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

  • cffb-logo-clear

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

  • circle-b-clear

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

Event Alerts

IMG_3525

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.

EnriqueMark

Monday, August 25th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Lots of good-byes this week! *sniff* *sniff*
Enrique – one of our CrossFit athletes from our OLD space at CrossFit Dupont is moving on. We will be having a fairwell workout for him this Saturday!
Mark Andrew – Another one of our athletes from CrossFit Dupont, and who as the Regional Vice President of the Fairmont was essentially the reason we have a CrossFit Foggy Bottom!! We will be having a fairwell workout for him this Friday!

We wish you all the best and hope you both stop back for a workout soon!
—–

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

When someone says “powerlifting“, they are talking about the squat, deadlift, and bench – those lifts that are in a powerlifting competition. This is what we are PRing this week! When someone says “weightlifting” or “olympic weightlifting“, then they are talking about the snatch and the clean + jerk – the lifts that are in a Weightlifting competition (what we PR’ed last week).

—–

Warm Up – hot lava

Mobility –  squat/shoulder mobility

Strength –Squats! 10/10 effort!
- Overhead squat
- Front squat
- Back squat
You do not have to go heavy and/or PR on every type of squat, but I do want you to perform every type of squat.

alternate with

Handstand work!
- Crow pose – use  a mat/spotter (works on balance)
- Chest to wall with tucked-in legs (works on opening up the shoulders)

Conditioning
8 min AMRAP
15 Wall balls (20-30#/16-20#)
5 Hand release pushups
15 KB/DB swings (32Kg, 24Kg)
5/side Renegade rows (alternate sides)

Post Squat PR’s and rounds through to comments.

ERShoulder

Saturday, August 23rd, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Getting a sweet pump in the infraspinatus!!

—–

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!

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 - We’ll get you moving and ready for snatches

Strength – Snatches!
10/10 effort Go for it.
Obviously a few ways to approach this -
lvl 1 – Overhead squat – (x3)
lvl 2 – Hang snatch – (x1-3)
lvl 3 – Snatch from floor – (x1-3)


Assistance
Rope climb!
Working progressions – beginner and advanced


Conditioning –
Partner up! 7 min AMRAP

Athlete A holds themselves up on a pair of rings or parallettes.
Athlete B is doing jump squats – this is your score.
Switch when Athlete A comes down. You can not add to your score, unless your teammate is holding themselves up.

Post Snatch PR’s and Met-con numbers to Comments.

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!