E-mail Danielle at email@example.com for pre-registration and availability. Purchasing online will not guarantee you a spot until you are confirmed.
MARK THIS DATE! JULY 6TH- CROSSFIT FOR HOPE!
"CrossFit for Hope": CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children's illnesses. Through the efforts of our affiliates and, ultimately, you the CrossFit community can be a driving force in the fight against children's cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility.
What: Mid Atlantic Affiliates for Hope
Where: NE Quadrant of Washington Monument Grounds
When: Saturday, July 6th, 8am-12pm
You can donate now at hope.crossfit.com. - select CF Balance as affiliate. All fundraising will go through this link.
Alex McGregor pictured above from last year's CF for Hope at the Mall! It is a great event and was an excellent turn out last year. Please register above for fundraising and also for an event participant. Please email Danielle with any questions.
WOD for Tuesday:
1.) Shoulder Press
2.) Complete 5 rounds:
5 Box Jumps (30/24in)
5 Push Press (155/105lbs)
UPCOMING GYMNASTIC WORKSHOP DATES: (with Michael Lorenzen)
June 23, July 14 and July 21- We will be meeting on these Sundays and starting at 12pm and go to about 1-1:30pm.
Monday- Back Squats/Conditioning
Wednesday- Gymnastics Skill Work/Conditioning
Friday- Front Squats/Conditioning
Saturday- O-lift Testing
WOD for Monday:
1.) Day 3- Week 3: 1X20 Back Squats
2.) Complete 3 sets of the following- 5 minutes to complete:
AMRAP Muscle-ups/Chest to Bar Pull-ups
Rest 5 minutes in between sets.
Post squat weight and total reps to comments.
WOD for Saturday:
Complete the following for time:
Slam Balls (20/16lbs)
-Rest 3 minutes-
Then complete the following for time:
1 mile run
Post time to comments
Reminder: Gymnastics Workshop this Sunday at the CF Balance Studio for all members and all levels. It is from 12-1:30pm.
Massage Membership at Balance Gym Glover Park: The nitty gritty of the Massage Membership is, for $59 bucks a month (without tip included) you automatically get one 50-minute massage each month at SomaSpa at Balance Gym Glover Park. It's available to Balance members only. Most of the people taking advantage of it are CrossFitters, probably because we understand our bodies are our bread and butter, and we're sore-as-all-get-out! The monthly price might go up soon with the popularity of the program. After the membership is started- and you can start it on-site at Glover Park as well- then, call to book your massage at 202-965-2121. If you have any other questions, please ask away- firstname.lastname@example.org.
Farmer Carries from earlier this week!
WOD for Friday:
1.) Every minute on the minute for 10 minutes: Hang Power Clean-1 Clean (from the ground)
2.) Front Squats
Post weight used and work sets to comments.
CrossFit Balance is located at Balance Gym Thomas Circle - 1111 14th Street NW, Washington, DC 20005.
Copyright © 2009, CrossFit Balance. All rights reserved.