E-mail Danielle at danielle@balancegym.com for pre-registration and availability. Purchasing online will not guarantee you a spot until you are confirmed.
JUNE:
Saturday- 1-4pm: 6/2 1-4pm (One Day Foundations)-FULL
Saturday- 1-4pm: 6/16 1-4pm (One Day Foundations)
Tues/Thurs- 7-8pm: 6/5, 6/7, 6/12, 6/14, 6/19, 6/21
Tues/Thurs- 7:30-8:30am 6/5, 6/7, 6/12, 6/14, 6/19, 6/21
Friday, May 25, 2012 at 08:50AM Reminder: We will only be running an 11am class this Monday for Memorial Day.
WOD for Saturday:
3X Strength Grid Attempts
Complete for time (start on rooftop)
One burpee broad jump your height
Run to studio
10 strict pullups
Run to roof
2 broad jumps to height
Run to first floor
9 strict pullups
Run to roof
Etc..
*Option to complete run with sandbag
Post time to comments.
Friday, May 25, 2012 at 05:38AM Reminder for this Monday, Memorial Day: We will be having an 11am class. Hero WOD. We will not be having other classes on this day.
Birthday Celebration last evening for James Dozier. Getting fitter with age. Great training week everyone! Shout outs to the following for getting their first muscle-ups: Will and Alex (pictured above), Greg, Son, Vincent, and Dan. Please post to comments if I didn't include your name. There were several of you!
WOD for Friday:
Skill Review: Clean and Jerk
1.) 20 minutes to establish a Max of the following complex:
3 Hang Power Cleans
2 Front Squats
1 Jerk
2a.) 3X 10 Romanian Deadlifts
Rest 30 Seconds
2b.) 3X 15 Supermans
Rest 30 Seconds
Post load to comments.
Wednesday, May 23, 2012 at 04:52PM 
Shirts v. Skins in the 7pm class tag warm-up! Wipe out of the evening goes out to Matt.
WOD for Thursday:
Ring Support Work/Muscle-up Transitions*
Complete 4 sets of the following:
20 Calorie Row
30 Burpees
Rest 3:00 minutes between sets.
*For 5 minutes complete: 3 Muscle-ups on the minute for every minute.
*Scale muscle-ups to transitions
*Work on ring holds (tabata for 8 rounds)
Tuesday, May 22, 2012 at 04:43PM Paleo Results are here! Congrats to Jake Felag! Our runner-up is Joe McCoy! Nice work guys. Please see below for more result details.
WOD for Wednesday:
Skill Work: Running Drills
"Helen"
3 rounds for time:
400m Run
21 Kettlebell Swings
12 Pull-ups
-Rest-
5X15 Supermans (Rest 1:00 between sets)
Post time to comments.
PALEO RESULTS:
Thomas Circle:
Jake Felag 23.6%
Joe McCoy 21.9%
Donald Bruce 20.3%
Christine D’Amico 20%
Danielle Duffy 18.3%
Group results:
Fantastic turn-out again, with some life-changing health improvements and body composition changes!
Average decrease in actual Bodyfat%: 2.93%
Average Lbs of fat lost per person: 8.9lbs
Total Lbs fat lost as a group: 212.4lbs
Friday, May 18, 2012 at 04:55PM 
REMINDER: QUINT FISCHERING FUNDRAISER/GOING AWAY PARTY! Details below! Quint has been a very integral part of CrossFit Balance as a coach, athlete, programmer, friend to everyone! It is very sad to see him leave our community and therefore, over the next week, we will be seeing him a lot on the blog! A big "good luck" to Quint regarding his surgery tomorrow! Send your wishes/flowers to this big boy as reflected in his quads (hint for definition of "fischering")
This Week's Challenge: Define"Fischering" (as it relates to Quint and not the urban dictionary definition). For those of you who have been coached by Quint, you should be embracing this. Please email Danielle your definitions or you may post to the comments. We will include these in a later post this week. The next challenge for next week is: collect "Fischering photos." You will have until next week to submit "Fischering photos." Anyone with a spectatular Fischer photo, please submit by tomorrow evening for the Wednesday blog post. All other photos will be incorporated for a party game next Saturday.
WOD for Tuesday:
Snatch Progressions
Complete 4 rounds for time:
100m Row
Complete as unbroken*:
3 Hang Power Snatch
10 Overhead Squats
Rest 4:00 minute Rest
Post weights for worksets to comments.
*choose weight; may change with each set with objective to complete unbroken as heavy as possible*
Announcements:
QUINT FISCHERING:
When: June 2nd
Where: Balance Gym Thomas Circle
From 10-12 am we'll be running heats of WOD.
BBQ and drinks from 12pm-4pm
After Party- Public Bar from 4-7pm (everyone will receive a wristband for specials)
Workout:
5 Rounds of “Quint”
1 Squat Snatch
2 Overhead Squats
3 Power Snatches
4 Cleans
5 Jerks
Rx'd weight of 135/95 with appropriate scaling
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