E-mail Danielle at danielle@balancegym.com for pre-registration and availability. Purchasing online will not guarantee you a spot until you are confirmed.
Saturday, March 26, 2011 at 08:42AM WOD for Saturday:
5 rounds for time:
50 feet Walking Lunges
21 Burpees
Rest
4X Prowler Sprints (Partner up and use each other as recovery)
Post time to comments.
Thursday, March 24, 2011 at 11:50PM CONGRATS BALANCE GYM WAS VOTED BEST DC GYM!
THIS WEEK IS DC FIT WEEK! BRING A FRIEND TO THIS SATURDAY'S FREE INTRODUCTORY CROSSFIT CLASS AT 10am!
Here’s a video of Amanda, Christy, Blair, and Danielle in preparing for 2009 Aromas Games. Great times! Compliments of Quint Fischer for workout and video. Please see below for more information regarding the fundraiser.
WOD for Friday:
5 X 1 Power Snatch + 1 Overhead Squat
Complete for time:
25 Barbell Complex
*Power Clean-Thruster- Back Squat- Thruster
The Gunfight: Honor Every Second
Melanoma Research Foundation fundraiser in memory of Amanda Miller
Date: April 23rd, 2011
Time: TBD
Location: CrossFit Balance, 1111 14th Street NW, Washington, DC, 20005
CrossFit Balance will be hosting this event to help raise money for the Melanoma Research Foundation in memory of our friend Amanda Miller who passed away last April. The following workout will be done in her honor:
"Amanda"
9-7-5
Muscle-ups
Snatch, 135/95lbs
Afterwards, we will have a cookout riddled with meat and beer. Everyone is encouraged to attend, participate if you wish, and donate/raise money. It's for a great cause and in memory of an amazing young woman taken from us far too soon.
To donate click HERE.
Wednesday, March 23, 2011 at 06:17PM 
Allison Jetton at the NOVA Open this past weekend. Allison has been at CF Balance for almost a year!
"Thanks Danielle. Can you believe it has almost been a year since I started? The noon class on Friday March 26, 2010 was my first WOD at CrossFit Balance. I remember it being brutal, and that folks in the class (especially Lisa) cheered me on... "Come on - one more round!"... except I had two rounds left to go. I was then determined to finish, and eventually I did. It was both humbling and inspiring (to work out with others at such a higher level). I committed to coming back and to always finish. That's still my Goal #1.
It's been a great year. I've learned a lot, challenged myself to improve, had some fun competing, and made some great friendships in a community of genuine caring and support. Mentally, I think it's also helped me focus and become even more determined, both inside and out of the gym. Thank you for your leadership, coaching, and friendship. You challenge me to be better. I've learned so much from listening and watching you. The coaches you've put together at Balance are also amazing. Each one has contributed to my progressive improvement. I can't wait to see what the next year brings...."
WOD for Thursday:
3 rounds of:
500m Row
20 Push Presses (35/20lbs)*Objective is to complete these unbroken
-Rest 5 minutes-
Complete the following:
60 Seconds Handstand Hold
60 Seconds Hollow Rock
45 Seconds Handstand Hold
45 Seconds Hollow Rock
30 Seconds Handstand Hold
30 Seconds Hollow Rock
15 Seconds Handstand Hold
15 Seconds Hollow Rock
Rest 1 minute. Repeat.
Post time to comments.
Tuesday, March 22, 2011 at 07:37PM 
Laura and Fiona pictured above from yesterday's afternoon class. Nice get-ups ladies!
WOD for Wednesday:
Front Squats
3-3-3-3-3
Complete 5 rounds:
30 second Resistance Band Sprints
30 second- Rest-
30 second Plyo Push-ups
30 second- Rest-
Post weights and total number plyo push-ups to comments.
3X15 Glute ham sit-ups
Monday, March 21, 2011 at 07:34PM Congrats to both Mike and John for their first muscle-ups!
I've been working out at CrossFit Balance for the past two months and I'm totally hooked. For every effort I put into CrossFit, Danielle, Quint, Kari and the rest of the team throw back at me with encouragement and enthusiasm. Everyone has a different angle and is willing to work with you at whatever step you're at in your training. Recently, I put my mind to getting my first muscle up and with coaching from Danielle, Quint and Bobby, I finally put it all together two weeks later. I'm super stoked! Now if I can just regrow some of the skin on my wrists and hands, I'll be set. Thanks, Mike Porter
WOD for Tuesday:
Complete for time:
1 Block Run
50 Double-unders
21-15-9
Knees to Elbows
Ball Slams (20/16lbs)
50 Double-unders
1 Block Run
Rest
30 Turkish Get-ups (20-25% of BW)
Post time to comments.
