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CrossFit Balance shared an image on Facebook

REGISTER FOR THE OPEN and participate with us Friday night! Test yourself in an environment with friends who will encourage and motivate you to be the best you can be! Get ready for the announcement of the first Open workout this evening! When can I be judged for the Open at CF Balance? Friday Nights! This Friday is our kick off of the Open! The workout will be announced at 6pm. Heats will start at 6:15pm! All athletes are expected to warm-up on your own. There will be a heat sign up when you arrive. We will run heats until everyone is finished! Try to prioritize your workout for Friday evenings! It will be a fun atmosphere with great energy. Perfect for optimal performance and contributing to the spirit of our community! Bring friends! Sunday Make-ups! All athletes are expected to arrive at 10am. We will run heats as necessary. Be sure to register on mindbody by Thursday night if you are planning to do Friday Nights or by Sunday morning for Sundays. If you are looking to perform the workout twice, we are requiring a drop-in fee to be judged the second workout.

CrossFit Balance shared a link on Facebook

You love Balance Gym, right? Of course you do! Help us win Best Gym in DC (again), by voting for us in the Washington City Paper poll! It is the last week to vote!! http://www.washingtoncitypaper.com/bestofpoll/nominations/vote/1897?year=2014 Thank you! And see you in the gym!

CrossFit Balance shared a link on Facebook

Just a head’s up we are in the process of changing our website and it should be up and the next 24 hours! Sorry for the inconvenience! We will have a new website soon! WOD for Thursday: 6 sets: 3-10 Toes to Bar (Unbroken) -10 Second Rest- 30 Second Handstand Hold -30 Second Rest Complete 6 sets of the following: 3 minute Air Dyne/Row (alternate each round) -3 minute Rest-

CrossFit Balance shared an image on Facebook

Bros coordinating. Emily and Danielle missed the memo. All I have to say is, “Guys, you look great.”

CrossFit Balance shared an image on Facebook

For those of you seeking a PR in today’s class…..a little Wu-Tang can help you a long way…. HAPPY WU-TANG WEDNESDAY!

CrossFit Balance shared an image on Facebook

Organized…..I’m suspecting it was Allison and not Emily on getting the third level stacked. The coaches are making bets on who of the two was responsible for this. Thanks guys!

CrossFit Balance shared an image on Facebook

PALEO CHALLENGE KICK OFF THIS SUNDAY/MONDAY FOR MEASUREMENTS! NUTRITION PERFORMANCE SEMINAR- Next Tuesday (January 14th) at 6:00pm in the CrossFit space. Scott Dean of Custom Fit Meals will be leading the discussion on the following: Performance Nutrition Seminar Topics: What do the top Games Competitors Have In Common? Fuel Sources Nutrient Timing Hormonal Response to Food Fuel Dynamics/Fuel Systems How To Optimize Your Nutritional Plan

CrossFit Balance shared an image on Facebook

You Get Out What You Put In! Everyone is different. Weight, body composition, speed, strength… and so on. Some of us can deadlift 450 lbs but can’t do a pull up while other can do 30 pull ups and can only deadlift 300 lbs. However, we all have something we can improve on. For me it’s my shoulder stability and hamstring strength. Many of us have goals to lift 300 lbs or squat 400 lbs. But that is a very black and white goal. Each day passes and you can work your ass off but still cannot lift the weight. I like to think of goals in terms of pit stops on the way to a final destination. Maybe you would like to deadlift 400 lbs but that’s not your goal. Your goal would be to perform 1-legged RDLs three times a week until you can lift the weight. I like this thought process better because your hard work will pay off. Firstly, assistance work is the best support for a movement, strengthening the muscles individually. Secondly, although you still cannot lift 400 lbs after 2 weeks, improvements WILL be seen because you will be able to increase the weight for the RDL. As a coach nothing makes me happier than seeing athletes staying after class to work on pull ups, push ups, cleans, etc. But more importantly, nothing will help you guys accomplish your goals, more than putting in that extra work. Meghan Gallagher asked how to get strict pullups and worked for 1 month doing negative pullups like she was told…. Now she does weighted pull ups AND DEADLIFTS MORE THAN JOEY AS SHOWN IN THIS BELOW PHOTO! -Nicky Hoberman

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General Information

NameCrossFit Balance
OwnerDanielle Dionne
Websitewww.crossfitbalance.com
Phone908.246.7840
Emaildanielle@balancegym.com
Address1111 14th St NW
Washington, DC 20005

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mindcoach published the post Developing Winning Concentration for Peak Athletic Performance on Tabata Times
This is Part 9 in the series on Mental Strength and High Intensity Athletic Performance. In the...
CrossFit Roseburg posted an article
Mahoney CrossFit shared an image on Facebook

In honor of the great Malcolm Young of AC/DC... FOR THOSE ABOUT TO SQUAT...WE SALUTE YOU!!!!! AC/DC TRIBUTE DAY TODAY!!! What is your favorite AC/DC song?

Joel Toledano published the post Meet Steven Fawcett: CrossFit Athlete, Coach and inov-8 Sponsored Athlete on
We sat down with Steven Fawcett of CrossFit JST in Wigan (UK) recently at the 2014 inov-8 athlete...
CrossFit Southwest Portland shared an image on Facebook

Save The Date: Calling all CrossFit SW Portland athletes, join us for our... What: Annual StarLight WOD When: Saturday, May 31st 6:30pm. Where: CFSWP Paleo BBQ/Potluck to follow WOD! Bring a friend to join in on the fun for this free wod (we can scale it for them), some meat to grill and or your favorite paleo dish.

CrossFit Southwest Portland shared an image on Facebook

Wednesday: WarmUp Row 500m or Run 400m T-Spine 30 PassThru 3 Rounds :10 HSH 7 BootStrap 7 Kossack 1) Take 15:00min to work on the Gymnastic skill of your choice 2) AMRAP20 5 TTB 10 HR PushUp 15 SlamBall 20/14# Cool Roll *Congrats Huston and Natasha! It's a girl! We are super excited for you guys.

CrossFit Anacortes shared an image on Facebook

15APR2014.

CrossFit HEL shared a link on Facebook

Hey team! Wednesday, April 23rd we will be having a team themed obstacle course and a BBQ following. The morning hours will be normal, however the evening hours will be 5 & 6 pm with the BBQ starting at 7pm!...

Fearghal CrossFit shared an image on Facebook

20140415 I don't think this could be any truer in life and the gym! :-) Strength: Deadlift (pause at the knee) 6 x (3) Back rack walking lunges 4 x (8) T2B (strict no kipping)

CrossFit Break Through shared an image on Facebook

Workout of the Day: WEDNESDAY A.) 4 sets (NO SHOES) 3 sets Deadlift x 3 Reps (work up to a heavy touch and go), 1 set of 15 Immediately after last set of 3, drop weight 30-40% and do 1 set of 15-20 reps B.) 3 Sets Maxercist Row x 10/10 (2 second hold each rep) Rest :60 seconds C.) For Time: 25 Squats 25 Lunges (each leg) 25 Situps 25 DB Push Press 25 Push Ups 25 K2E 25 Lying DB Triceps Extensions 25 Ring Row

Bridgetown CrossFit shared a link on Facebook

3 Rounds for Time http://wp.me/p3iDcO-2A8

Bridgetown CrossFit posted an article
CrossFit X Factor posted an article
CrossFit X Factor posted an article
CrossFit Anacortes shared a link on Facebook

This is that "weak baby deer" valgus knee we want to avoid. Save your knees!

CrossFit StumpTown shared a link on Facebook

Why Not You?

Mahoney CrossFit shared an image on Facebook

Riding my single speed has paid off...I was riding to the box this afternoon and on the sidewalk was this lovely gold beauty sitting all lonely. So I decided to bring it the Mahoney family for some love :) so please welcome our new family member MCF!

CrossFit Break Through shared an image on Facebook

Is your butt sore from yesterday's wod?? haha, so is everyone else's! Get in here and PR on your bench today. You'll be glad you came! :D

Fearghal CrossFit posted on Facebook

Wellness Challenge!! Woohoo guys! I have almost everyone's sheets and I've been going over them and glancing through your myfitnesspal diary's. What I love seeing is the progressive improvement either in reaching the goals and/or food choices. This is a challenge for all of us. One thing I have noticed that makes a huge difference. Is if you know what you are doing for dinner then you can plan the rest of your meals and snacks around what you still need to get. Pre-plan your day and it helps!! Keep up the hard work and keep an eye out for a post on the Wellness Challenge Standings to see how you are doing!!

CrossFit Southwest Portland shared an image on Facebook

IN TWO DAYS… On April 17th, four workouts will be released and the top 200 Master competitors will have until 5 p.m. PT on Monday, April 21st to complete them and submit their scores. From there, masters athletes will have a total of five scores tabulated to determine their ranking in the Open competition: four scores from the additional workouts and one score based on their finish in the Open. Finally, the top 20 Masters athletes in each division will be invited to compete at the 2014 Reebok CrossFit Games. Good luck Coach Troy! We are all super proud and excited for you! #CFSWP #YouGotThis!

hybridtraining published the post How to get Awesome at CrossFit on
My name is Tommy Caldwell and I’m the owner of Hybrid Fitness. Here at Hybrid we run one of the...
CrossFit Break Through posted on Facebook

Bowlbasaurus...your sweat shirt is here :D

The Shipyard CrossFit shared an image on Facebook

It really does! :D

CrossFit Roseburg shared a link on Facebook

Five sets of: 2-4 Shoulder Press @ 21X1 Rest 90 seconds 2 Weighted Pull-Ups @ 21X0 Rest 90 seconds For Time: 21-15-9 Shoulder to Overhead 115/75 Pull-Ups

Steph Kinzer published the post Proper Hand Care in a Pull up, Barbell & Hard-core Workout World on
It’s painful to tear your hands, and it's equally annoying to hear you whine about it. These...
Bridgetown CrossFit shared a link on Facebook

Snatch Progression http://wp.me/p3iDcO-2A5

Bridgetown CrossFit posted an article
CrossFit Train shared an image on Facebook

Hahahaha but I want to be a Nascar Driver!

Bridgetown CrossFit posted an article
Bridgetown CrossFit shared a link on Facebook

Week 4 Tuesday http://wp.me/p3iDcO-2zW

Bridgetown CrossFit posted an article
CrossFit Sandpoint shared a link on Facebook

http://www.huffingtonpost.com/courtney-green/strength-training_b_4003117.html

CrossFit Portland shared a link on Facebook

If you challenge yourself, you will be rewarded fully.

CrossFit Portland posted an article
CrossFit Salem shared a link on Facebook

"After 14 official years, CrossFit is still rising." Yep, proof is in the results, love it.

Nick Porterfield, D.C. published the post 5 Muscles to Stretch to Help Your Lifts on
We all work on strength, speed, power, and endurance to improve our CrossFit abilities.  We hit...
CrossFit 101 posted an article
CrossFit 101 posted an article
CrossFit Train shared a link on Facebook

http://crossfittrain.com/blog/2014/4/14/kevin-ogar-dominates Kevin Ogar dominates

CrossFit 101 posted an article
CrossFit 101 posted an article
CrossFit 101 posted an article
CrossFit 101 posted an article
CrossFit 101 posted an article
CrossFit 101 posted an article
CrossFit 101 posted an article
CrossFit 101 posted an article
CrossFit HEL shared a link on Facebook

Weighted Pull-ups EMOM12 2-2-2-2-2-2-1-1-1-1-1-1 then: AMRAP15 15 Chest-to-bar Pull-ups 30s Ring L-Sit Hold

Tracktown CrossFit shared a link on Facebook

4-15-14 http://wp.me/p4qBhj-4I

Kristy Parrish published the post Squats, Pregnancy, and Relaxin: Are Deep Squats Safe? on
Does Relaxin Increase Risk of Injury in Deep Squats? [pullquote align="right"][S]quatting to...
CrossFit Pearl District posted an article
Telegraph CrossFit posted an article
CrossFit the Den posted an article
CrossFit Grants Pass posted an article
CrossFit Oakland shared a link on Facebook

Telegraph CrossFit shared a link on Facebook

4/15/2014 WOD http://www.telegraphcrossfit.com/tuesday-4152014/

Telegraph CrossFit posted an article
Andres Sutherland published the post "The Froning Factor." on
Must be a tough place to be in, if you are one of the male athletes that want to dethrone good...
CrossFit Sandpoint shared a link on Facebook

http://www.catalystathletics.com/articles/article.php?articleID=1845

CrossFit All Terrain posted an article