Classes

  • Foundations
    Refer to Getting Started

  • Everyday Group Classes
    All everyday group classes are one hour and follow this general outline:
    • Warm-up
    • Skill practice/Strength
    • Workout of the Day
    Receive active and engaging coaching in a group setting. This class is offered 6 days a week and is geared to individuals training for health, fitness, and performance. Experience the energy of a group class, and build camaraderie and friendships. Our CrossFit Balance Coaches will make you feel confident in your workouts and provide a supportive and encouraging environment.

  • Olympic Lifting Class with Quint Fischer- 4:30pm every Saturday-The class will be strictly limited to 4 students. In order to secure your spot in the class, you must pre-register by emailing Quint here. Attendees are accepted on a first-come, first-served basis.
    Foam Rolling and Mobility Drills
    The Olympic lifts can be taxing on the body, especially the joints. A focused and specialized warm-up is critical.

    Mobility Assessment
    Participants' range of motion will be evaluated so the instructor can prescribe specific mobility work to improve positioning, if needed.

    Basic Positioning Work w/PVC pipe and Technique Discussion
    The Burgener Warm-up as well as additional drills will be implemented in order to ingrain appropriate movement patterns.

    Barbell Work
    This section will vary day-to-day. Drills may include assorted assistance exercises or complexes to improve technique, or possibly heavy singles in the snatch or clean & jerk lifts. Weights will vary for everyone, but lifts will be performed one at a time so technique can be observed, evaluated, and corrected.

    Stretch & Discussion/Questions
    The lifts are highly technical and will not be mastered on the first day. Any questions on the session itself or necessary assistance work will be discussed. 

Skill/Element Review Sundays at CF Dupont- Balance Gym/Kalorama, 9 AM Class Description:

Purpose: The purpose of this course is to review Elemental Movements in CrossFit focusing on cleaning up the basic, yet tricky, movements and working on translating them into the more complex lifts and movements. Example includes breaking down the Front Squat and transferring that skill into the Clean.

Target Athletes: This class is meant for the athletes who are new or a few months out of foundations but are still struggling with some of the movements, and they need to take time out of normal classes to focus on practicing these. The class is also open to  individuals who are unable to make the foundations classes during the week, and would like to join the program.

*This class is open to all CrossFit Dupont, CrossFit Balance and CrossFit DC athletes.

Schedule:

January 8th: Front Squat, Clean, and Hollow Position

January 15th: Overhead Squat, Snatch, Jump Rope and Double Under

January 22nd: Push Press, Push Jerk, Kipping, Kettlebell Swing

View the Schedule for all class dates and times.