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, 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)

 

 

FollowTheLeader

Saturday, July 19th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

“Follow the leader” warm-up goes crazy.
I think we need a bigger gym.

—–

Coming up this week –

  • Today – Snatches, getting outside

 

Next week we PR on squats, cleans, and snatches. The following week, we PR on split jerks, deadlifts, and bench press.

—–

Warm-up/Mobility- Working towards an awesome overhead squat

—–

Strength – Snatch work – (x1-3 reps) – 8+/10 effort
Lvl 1 – Overhead squat
Lvl 2 – Snatch from power position, no foot variation
Lvl 3 – Hang snatch, no foot variation
**Hang snatch means a starting position anywhere above your knees.

—–

Conditioning
May 3rd workout. Because I missed it the first time.

10 min AMRAP, Partner up

Partner Sled pull (scaled = partner band-resisted sprint) – ~1/3 soccer field – One partner runs out, one partner runs back
10 dynamic pushups/person
Partner Fireman’s carries (scaled = waiter’s walks, one dumbbell AHAP) – ~1/3 soccer field – One partner carried out, one partner carried back (or switch arms for waiter’s walk)
10/side renegade rows (non-alternating)

Post snatch weight and rounds through conditioning to comments!

Bros

Friday, July 18th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Bros being bros.

Speaking of which – we’re bench pressing today!

—–

Events!

  • July 19th! THIS SATURDAY!! Sandy Springs Adventure Park!!!!  We are looking at a 6pm start time, and it takes about an hour to get there from the Fairmont. There is no group reservation, we’ll all just meet at the park at 6pm. The park owner has let me know this should not be a problem. Cost is $50 per person for 1/2 hour training, then 3 hours of climbing.

    PLEASE EMAIL JIM AT JAMES@BALANCEGYM.COM IF YOU ARE INTERESTED IN GOING/NEED A RIDE!! OTHERWISE, YOU ARE ON YOUR OWN!!

  • 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.—–

—–

Coming up this week –

  • Today – Bench press
  • Saturday – Snatches, getting outside

 

This week will be another ramp up week (getting heavier) and then next week we PR on squats, cleans, and snatches. The following week, we PR on split jerks, deadlifts, and bench press.

—–

Warm-up – Follow the leader

Mobility- hips, shoulders

—–

Strength – Bench press – (x3 reps) – 8+/10 effort
Heavier weight. Less reps.
On last set, feel free to go for max reps.

Chin-up work
Lvl 1 –
Ring rows – (x5)
Lvl 2 –
Chin-up negatives – (x1-2)
Lvl 3 –
Chin-ups (x5)
Lvl 4 –
Typewriter chin-up (x4)

Hip/Calf Mobility
- Get the body ready for the conditioning

—–
Conditioning
8 Min AMRAP
One legged squats – (x5/side, alternating) – sub reverse lunges
Toes to bar – (x10) – sub knees to elbows/hanging leg lifts

 

Post bench weight and rounds through conditioning to comments!

NickyRings

Thursday, July 17th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Coach Nicky lays down some knowledge to the evening class

—–

Events!

  • July 19th! THIS SATURDAY!! Sandy Springs Adventure Park!!!!  We are looking at a 6pm start time, and it takes about an hour to get there from the Fairmont. There is no group reservation, we’ll all just meet at the park at 6pm. The park owner has let me know this should not be a problem. Cost is $50 per person for 1/2 hour training, then 3 hours of climbing.

    PLEASE EMAIL JIM AT JAMES@BALANCEGYM.COM IF YOU ARE INTERESTED IN GOING/NEED A RIDE!! OTHERWISE, YOU ARE ON YOUR OWN!!

  • 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.—–

—–

Coming up this week –

  • Today – Deadlifts, handstands, running outside
  • Friday – Bench press
  • Saturday – Snatches

 

This week will be another ramp up week (getting heavier) and then next week we PR on squats, cleans, and snatches. The following week, we PR on split jerks, deadlifts, and bench press.

—–

Warm-up – Game time.

Mobility- hips, shoulders

—–
Strength – Deadlifts – (x3 reps) – 8+/10 effort
Sumo stance or regular stance.
Going heavier than last week, with less reps.
Feel free to predict your one rep max here.

alternate with

Handstand work
Hollow body rocking (2×15 sec)
Chest to wall hold (2×15 sec)
Chest to wall/Back to wall balance – use a spotter to stay up longer

 

—–
Conditioning
For Time

Two short block runs . . . carrying a medicine ball (20+/14+)
@Corner of 24th + N St – 10 medicine ball pushups
@Corner of alley (1227 25th st) – 10 wall balls against the building until someone yells at us.

 

Post deadlift weight, handstand success and conditioning time to comments!

OHSStretch

Wednesday, July 16th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Events!

  • July 19th! THIS SATURDAY!! Sandy Springs Adventure Park!!!!  We are looking at a 6pm start time, and it takes about an hour to get there from the Fairmont. There is no group reservation, we’ll all just meet at the park at 6pm. The park owner has let me know this should not be a problem. Cost is $50 per person for 1/2 hour training, then 3 hours of climbing.

    PLEASE EMAIL JIM AT JAMES@BALANCEGYM.COM IF YOU ARE INTERESTED IN GOING/NEED A RIDE!! OTHERWISE, YOU ARE ON YOUR OWN!!

  • 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.—–

—–

Coming up this week –

  • Today – Cleans, jump rope
  • Thursday – Deadlifts, handstands, running outside
  • Friday – Bench press
  • Saturday – Snatches

 

This week will be another ramp up week (getting heavier) and then next week we PR on squats, cleans, and snatches. The following week, we PR on split jerks, deadlifts, and bench press.

—–

Warm-up – Jump rope. Those with double-unders, work for triple-unders.

Mobility- squat mobility. rack mobility.

—–
Strength – Cleans! – 8+/10 effort
Lvl 1 – Dumbbell cleans – (x5)
Lvl 2 – Clean from power position, “no foot” variation – (x2-3)
Lvl 3 – Clean from above the knees, “no foot” variation – (x2-3)

roughly alternate with

Ring work (x5 reps)
- Straight arm support (~10 seconds)
- Ring dips – get low, like a muscle-up

The “no foot” variation means that you will start and end with your feet in the same squat width. Heels can lift off the ground, but if you jump forward or backward during the lift, then reduce the weight!

 

—–
Conditioning

Tabata Hang Squat Cleans (115#/85#)
Rest 2 minutes
Tabata Ball Slams (50#/30#)

 

Post clean weight and conditioning reps to comments!

outsideshenanigans

Tuesday, July 15th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

COMPETITIVE CLASS TONIGHT! 8PM!!
Come and work strategy and technique for various exercises and workouts you’ll encounter in the Capital Affiliate League.
You do not have to be a member of the CAL, but please have some proficiency with the Olympic Lifts.

—–
Events!

  • July 19th! THIS SATURDAY!! Sandy Springs Adventure Park!!!!  We are looking at a 6pm start time, and it takes about an hour to get there from the Fairmont. There is no group reservation, we’ll all just meet at the park at 6pm. The park owner has let me know this should not be a problem. Cost is $50 per person for 1/2 hour training, then 3 hours of climbing.

    PLEASE EMAIL JIM AT JAMES@BALANCEGYM.COM IF YOU ARE INTERESTED IN GOING/NEED A RIDE!! OTHERWISE, YOU ARE ON YOUR OWN!!

  • 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.—–

—–

Coming up this week –

  • Tuesday – Split jerks/pressing, muscle-up work
  • Wednesday – Cleans, jump rope
  • Thursday – Deadlifts, handstands, running outside
  • Friday – Bench press
  • Saturday – Snatches

 

This week will be another ramp up week (getting heavier) and then next week we PR on squats, cleans, and snatches. The following week, we PR on split jerks, deadlifts, and bench press.

—–

Warm-up/Mobility- Court drills, overhead mobility

—–
Strength – Get that bar overhead! – 8+/10 effort – (x1-3 reps)
Lvl 1 – push press
Lvl 2 – push press with split legs
Lvl 3 – split jerk

alternate with

Get your head over that bar! (x3-5 reps)
- Ring rows
- Regular pull-ups
- Banded bar muscle-ups
- Bar muscle-ups

—-
Assistance – (2×5/side)
Reverse lunges with the heaviest weight you put overhead

—–
Conditioning
For time
Court sprints
 - (x10)
Hand-release pushups - (x10)
Box Jumps - (24″/20″) – (x10)
Renegade Rows -(50′s/30′s) – (x10/side, alternating)

Rest as needed, repeat 2-3 more times (3-4 total runs)

 

Post overhead weight, muscle-up success, and fastest time through conditioning to comments!