October 25, 2007

Who gets the CrossFit Journal? Lets get some article discussion going! If you don’t subscribe, please do ASAP? Its a great source of info, and supports the CrossFit community. . .
October 24, 2007

NO CLASS THIS SUNDAY.BALANCE GYM IS CLOSED FOR AN EVENT. . .
October 24, 2007

Tuesday nights WOD 5 DB SQUAT CLEANS5 DB SNATCHES EACH ARM MAX ROUNDS IN 5 MINUTES, 4 TIMES WITH 2 MINUTE REST BREAKS. . .
October 22, 2007

Squat How? Left: knees adduct – bad, Right: knees track over feet – good Elements Class: Warmup: power skips,lunge walk, broad jump,suicides,jumping jacks,Supermans & V-ups Practice: squats, pushups, Dumbbell thrusters Workout 1 — max rounds in 10 minutes:Squats (Jane 10, John 20)Pushups (Jane 5, John 15)Dumbbell thrusters (Jane 10, John […]
October 21, 2007

Elements Class workout Warm UpPower skips full courtLungs full courtBroad Jump Full courtHigh Step full courtTwo laps of suicides Warm Up continuedSupermans 20V-ups 15Squats 20Wall Squats 10 Form work on SquatsThrusters Push-upsOver Head Lunges Workout(seems I’ve forgotten the numbers. John can your remind me?) Squats: 20 Push-ups 10 Thrusters 20As […]
October 17, 2007

Crossfit DC’s Elements class. This Sunday 9am, $15.00. Come on in and learn the foundations of Crossfit. Work on some new skills or Brush up on what you think you know. . .
October 16, 2007

Tonights workout was a nod to the college football “BCS”, mostly due to Ohio St. bieng ranked #1. The session was comprised of 4 sectons, each scored. We did: “Jeremy” 21-15-9 of overhead squats (w/ PVC) and burpees. One set of max pullups. 5 minute Kettlebell Snatch set. Men using […]
October 14, 2007

We had a guest in town from Hyperfit USA. Feng was here on a break from school. So we though we would show her a fun time in the Nation’s Capital. Feng was the top scorer for HyperFit during Fight Gone Bad. Her outstanding score was 435. Watch out Russ! […]
October 10, 2007

One of our regulars asked me what to work on to get a better Fight Gone Bad score. Of course general conditioning, familiarity, efficiency of movement are all vital. Aside from doing FGB itself, I wanted to give the class a workout to mimic the feeling. Now, I liked the […]