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CrossFit Balance posted on Facebook

Here is tomorrow’s Endurance Class workout!

Balance Georgetown CFE WOD 01.08.15 –

3 Rounds through 5 Stations (2 Minutes Each):
Station 1: 1 Minute Row for Calories, 1 Minute Rest
Station 2: 2 Minutes Row for Calories
Station 3: 2 Minutes Rest
Station 4: 2 Minutes Max Sled Pushes/Pulls (Heavy – increase weight each round)
Station 5: 1 Minute Rest, 1 Minute AMRAP Goblet Squats (32/24)
– After completion of Station 5, go right back to station 1 and repeat for 3 rounds.

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Interested in improving your gymnastics? Body awareness? Want to improve your ability to manage your own body weight!!!??? Come join Coach Mike Lorenzen THIS Sunday January 11th from 12-1pm here @crossfitbalancetc ! Sign up on Mindbody, space is limited! #CrossFit #gymnastics #strength

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Gymnastics Class this Sunday at Thomas Circle. This will be an informal session meeting from 12-1pm with Michael Lorenzen. Our focus during these sessions is developing spatial awareness and efficiency at moving one’s body. The goal is to get more familiar with mechanically advantageous positions when performing bodyweight movements, then to develop the higher end Gymnastics skills found in the sport of CrossFit (muscle-ups, handstands, pistols, etc.). Time will be spent on progressions and drills, and individualized feedback on a particular skill. You may pre-register on mindbody. Limited to only CF Balance members.

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08DEC14 The board is empty… Are you going to leave your mark today??? #balancelife #Crossfit #backsquats

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POWERLIFTING AND OLYMPIC MEETING COME TOGETHER! Come cheer on some fellow Balance Gym athletes and friends…..including Fiona McFarland, Megan Gallagher, and Emily Baskin! Here are more details! It’s American Open week – USA Weightlifting, together with USA Powerlifting, come to Dupont Circle this weekend. The American Open is in Washington this week at the Washington Hilton’s Columbia Ballroom, and tickets are priced at just $5 per day or $12 for the weekend. Over 380 Weightlifting and 350 Powerlifting athletes will be seeking gold as well as the chance to rank for the 2015 Pan American Games, 2015 Junior Worlds and 2015 Youth World Championships. As well as Weightlifting Olympians Melanie Roach (53kg), Geralee Vega (63kg) and Norik Vardanian (94kg), you will be able to see 2014 World Team members Marissa Klingseis (+75kg), Travis Cooper (77kg), James Tatum (77kg) and Geralee Vega (63kg). Not only that but our line up also includes CrossFit Games Champions and professional athletes from the GRID league. Getting There The venue is accessible via the Q Street entrance of the Dupont Circle Metro stop, and there is a discounted rate for parking at the venue also. From the Dupont Circle stop (Red Line), it is 2 blocks north to the Washington Hilton. Buying Tickets in Advance Tickets are available in advance here; Start List in Full The full information, and the American Open start list, can be found here;

CrossFit Balance shared a link on Facebook

THIS SATURDAY! Click on link below to register! Are you looking to spend more time on your gymnastics skills? Prioritize this and also have an excuse to get to Georgetown and check out the new space- CF Balance Georgetown, get to train with Michael Lorenzen on gymnastics, and check out some Reebok gear!

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“KIP OR TREAT!” Join Michael Lorenzen this Saturday at 9am for work on your kip! Have an opportunity to break down your mechanics and focus on better efficiency whether applied to pull-ups, toes to bar, or muscle-ups. Perfecting your hollow body swing and doing this well is essential for efficiency. We all can use more work on better activating our hips in the swing! All levels welcome. This will be held in conjunction with the 9am class. Just a reminder we will only be holding a 9am class this Saturday due to the Scavenger Hunt. Everyone who is participating in the hunt….should aim to work with Michael beforehand if you able to “swing” it.

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Efficiency tips for tomorrow’s workout: Double-unders- Think of this as staying organized. You want to stay connected through your core as in holding enough tension for a rep with as little movement as possible. This means head straight, tight core, legs straight. Arms are by your sides- minimal rotation with elbows/shoulders- all in the wrists, which should be relaxed! Push-ups- The number one thing I see as you are all doing push-ups and getting tired, is the flaring of the elbows. We want to maintain the standard of “elbows in” and “arms internally rotated.” Why? This is a more effective pushing position and if you find it more challenging and think it’s easier to switch to your elbows out, it’s probably because you are compensating with your shoulders and losing that shoulder retraction. Having your elbows in translates to other movements such as the bench press, handstand push-up, and any shoulder to overhead. Soooooooo…as Dan John would say, “execute the simple things extraordinarily well.” When you are doing your push-ups back off as opposed to continuing with poor form and break up your sets! Be consistent and hold this as your standard. This also goes for maintaining tension in your core and from the bottom position out of your push-up! If you are seeking gains in strength, this push-up position regarding elbow positioning is very important. Be patient.

CrossFit Balance posted on Facebook

Head’s up for this weekend- We have had three weekends of Barbell Club on Sunday’s…..It’s been a great turnout soo far! We will not be holding it this Sunday. We will resume the following week. If the participation continues, we will make this a regular class!

CrossFit Balance posted on Facebook

SUNDAY FUNDAY! THIS SUNDAY, October 19th from 1-2:00pm- BARBELL TRAINING with Chris Aydin. We had a great turnout this past weekend! Let’s get after it again. This is not up in mindbody; pre-registration is not necessary. You must be a CrossFit Balance member. Hope you can attend! This will be a great opportunity to get some individualized attention with Chris who has an extensive background in powerlifting. Agenda will be posted in the next couple of days.

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General Information

NameCrossFit Balance
OwnerDanielle Dionne
Address1111 14th St NW
Washington, DC 20005

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Trying to breathe life back into myself after a brutal WOD, I crawled on my hands and knees to fist...
South Charlotte CrossFit posted on Facebook

Ok y'all, we're giving Yoga another go! Poll Question: What day/time would you attend a yoga only class at SCCF? A- Saturday @ noon B- Sunday @ 9am C- sunday @ 10am D- other Respond in comments'

21 CrossFit shared an image on Facebook

Virtual shoveling getting ready to start. 6am folks what did you think? Want to do this: a) never b) in a month or 2 c) a few times a year

tarynhaggerstone published the post Isolation Exercises: Not So Useless After All? on
If you haven't read them, check out Parts I and II of this 3-Part Series on "The Crossfit Exercise...
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ESC CrossFit Southend shared a link on Facebook

1/27/15 – 8:30am Class Trial Run

South Charlotte CrossFit posted on Facebook

PSA: Although we will "test" front and back squat this week, I do not expect big numbers, from anyone who has been consistent with training, due to the high intensity of CF Open metabolic work we have on the schedule. I.E. don't get frustrated if you don't PR on everything or anything, look at the big picture and have confidence in the squatting volume under our belts.

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Check out the inaugural Just the Tip video

CrossFit Dilworth shared an image on Facebook

It's on the way! @crossfitdilworth #killcliff #berrylegit #crossfit #purpledrank #getsome

CrossFit WhiteMarsh shared a link on Facebook

Today's WOD

CrossFit BWI shared a link on Facebook

Time for breakfast! Here's why eggs should be a main-stay on your menu:

CrossFit Revamped posted on Facebook

Good morning! Due to the weather and school delays/closings, we will delay our open gym time today and open at 10am instead of 9:30. Doors will open again at noon for open gym like we had planned. We will keep you posted throughout the day! Drive safe!

CrossFit Local shared an image on Facebook

Get after it today Locals! Can't wait to hear the PR bell ringing all day! #beardstremph #crossfittotal #70sbig #cftprchallengeprelims #crossfitlocalchapelhill

CrossFit Harbor East posted on Facebook

Monday, January 26, 2015 Strength: "Gladiator Cycle" Week 3 Front Squat - 3x5 at 85% Hang Clean - 5x1 at 85% WOD: 2014 CrossFit Open Week 3 8min AMRAP 10 Deadlifts (135/95) 15 Box Jumps (24/20) 15 Deadlifts (185/135) 15 Box Jumps (24/20) 20 Deadlifts (225/155) 15 Box Jumps (24/20) 25 Deadlifts (275/185) 15 Box Jumps (24/20) 30 Deadlifts (315/205) 15 Box Jumps (24/20) 35 Deadlifts (365/225) 15 Box Jumps (24/20) *Rx and scaled - Box Jump or Step Up is "ok".

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CrossFit Revamped posted on Facebook

Good evening everyone! Below you will find the week's preview while Gary is away in ☀️ the Bahamas! Not to worry we're going to have such a good time he'll be jealous of us! Haha or not.... I'll (Alea) will be coaching the majority of evening classes this week. Schedule: Monday - Normal Schedule, Open Gym during the following class times: 9:30 & Noon (Lawrence will coach the 7pm class) Tuesday - Normal Schedule, Open Gym during the following class times: 9:30 & Noon. We will also have WOD with the Helmicks at 7pm. (Lisa will coach the 6pm class) Wednesday - Normal Schedule, Open Gym during the following class times: 9:30 & Noon (Lawrence will coach all evening classes.) Thursday - Normal Schedule, Open Gym during the following class times: 9:30 & Noon Friday - Normal Schedule, Gary will be back full time on Friday. ***Please check back later tonight/early tomorrow morning for changes in our schedule due to weather. All announcements will come through Facebook.*** Tomorrow's WOD: Strength: With 10 minutes on the clock complete as many rounds as possible of a Round Robin Infinity Ladder of Clean and Jerks in teams of 4. (If teams don't work out perfectly, this can work in teams of 3.) At the start of GO partner A will complete one clean and jerk, then partner B will complete one clean and jerk, then partner C will complete one clean and jerk, then partner D will complete one clean and jerk. Partner A will now complete 2 clean and jerks, partner B will complete 2 clean and jerks, partner C will complete 2 clean and jerks, and partner D will complete 2 clean and jerks. Partner A, B, C, and D will then complete 3 clean and jerks and so on until 10 minutes is up. Only one person can move at a time and you must go in the same order each time. The goal is to string reps together if possible and work on great positioning under fatigue. Choose a weight where you ca maintain great form throughout. Rest 2 minutes: After 10 minutes is up you will add 10 lbs for ladies and 15 lbs for men and start back at one rep each. This time you will complete squat clean and jerks in the same fashion for an additional 6 minutes.

CrossFit Federal Hill posted an article
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Monday, January 26, 2015: front squat 1-1-1 Compare results to January 21, 2014. shoulder press 1-1-1 Compare results to January 28, 2014. five rounds for time: 10x strict handstand pushup 20x squat Post score to comments.

CrossFit WhiteMarsh shared an image on Facebook

Guess what tomorrow is? It's a four letter word that stars with an F. #testweek

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We fuel our bodies with food. Make sure you refuel with valuable sleep. Can you get 8 hrs. of uninterrupted sleep tonight? Set yourself up for success this week!

CrossFit DC shared an image on Facebook

Workout for Monday, Jan. 26th Strength - Box Squat (30 Min cap) 1x5 w/ bar 1x5@ 25% 1x5@ 35% 1x3@ 50% 5x3@ 60% Met-Con (12 Min time cap) 40-30-20-10 Squats w/ plate to the chest (45/25) Plate Lateral Hops

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CrossFit Harbor East shared a link on Facebook

MARK YOUR CALENDARS! We are thrilled to host "The Ability WOD" on Saturday, February 21st! This event focuses on opening up the CrossFit Community to persons with disabilities. It is open to anyone, $20 to participate and being held at CrossFit Harbor East. See the website for further details! "Our goal with the Ability WOD is to raise the nation’s awareness and understanding for those with disabilities, and to promote physical activity and everything that comes along with it – self-esteem, camaraderie, and purpose. That takes both funding and individuals willing to go the extra mile for a worthy population. We hope you will join us in making that goal a reality by taking part in our event and adopting this mission as your own."

LaLanne Fitness shared an image on Facebook

Team Adorable placed 4th at yesterday's Moxie Madness Pairs competition! They missed 3rd place by only 10 points! We are proud of you ladies! Now.... Caption this photo.

CrossFit MPH shared an image on Facebook

MPH will host a free Airrosti Rehab Centers foam-rolling seminar on Saturday, 1/31 at 1pm! Check out the flyer for more details, and be sure to register here: (Space is limited!)

South Baltimore CrossFit shared a link on Facebook

Being happy isn't about being irrationally positive all the time. Check out this article that reminds us to be realistic!

CrossFit WhiteMarsh posted an article
CrossFit Endurance shared a link on Facebook

Tempo | Time Trial

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Awesome classes this morning to bid farewell to two of our favorites Lauren and David. Thanks for all you brought to our community. You will definitely be missed!

CrossFit Future shared a link on Facebook


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Small but great group of attendees in Ridgeland, MS today for the CrossFit Mobility Cert at CrossFit 601. Great discussions and good questions that kept me on my toes. Worked some new and interesting techniques and strategies. Fun day! ~Dr.Travis

CrossFit Amundson posted an article
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1.2 mile run then two minutes of max Back Squats in two minutes. Ouch. #tjsgyms #norcalmasters

CrossFit Elysium posted on Facebook

Pretty successful little barbell seminar today- I counted at least 6 people who PR'd their snatch (several times), and many others came close and looked smoother doing it! Keep your eyes peeled for the next one! Coach L

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CrossFit No Boundaries shared an image on Facebook

@john.galloup thanks for the awesome talk about the importance of water today. #wholelifechallenge, #water, #hydrationnation, #ph, #nutrition

TJs Gym shared an image on Facebook

AMRAP Trifecta. #tjsgyms #norcalmasters

CrossFit No Boundaries shared an image on Facebook

Brushing up the squat skillz and drillz

TJs Gym shared an image on Facebook

60 plus ladies on the Clean and Jerk ladder. #tjsgyms #norcalmasters

CrossFit Black Diamond posted on Facebook

Good luck to everyone running the Spartan race today. Go have fun.

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Brandon doing some extra work after class. I think he was a little scared because Martin was going above the speed limit.

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We pose before the barbell thunderstorm.

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The Pain Relief Project Jan 19 - 26. Details here -->

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See you at 9 am! #buildafitcommunity