Its that time again to refocus, buckle down and get some goals on the board. By the end of the week I would like every member to have written a goal on the board, one that is Time Bound to completion by the end of June. This gives us two months to set a plan, practice and implement whatever needs to be done to accomplish.

Workout of the Day
Spend some time working on the Split Jerk Technique

Push Press 3×10 (85% of Press 5rm) rest 2:00 between
3 rounds (minute on minute off)
1 minute – Max Wall Balls
1 minute- rest
1 minute- Max Burpees
1 minute – rest
1 minute- Max Calorie Row
1 minute – Rest

Post your scores to the Whiteboard.



Triple Extension expressed through the body of E-Dub, last Saturday at Guns and Hoses competition. Support team of Mere, giving the judge her vote of confidence

Workout of the Day
E2MOM- 8 sets
Complete two of the Bear Complex (build to heaviest load over the course of 8 sets)
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
* Keep the exercises split as is, do not turn into a full clean +Thruster

3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

Post your scores to the Whiteboard.



If you catch us coaches during your workouts you might find us jirating and strutting our dance moves to the FitRadio beats, so clearly when this video came to my attention, there was a quick realization that you all needed to see it.

The internet, yes, once more proves to provide classy entertainment to indulge the senses.

Workout of the Day
3 rounds NFT (quality)
20 Banded Pull Aparts
6 DB Lunges with Lateral Flexion
15 Lateral Banded Walks (each side)
6 Single Leg DB RDL

Sumo Deadlift
Find your 5 rep max.
in 4-5 Sets build to something Challenging
-Drop from top on each rep

5 rounds
Prowler (25 yds)
10 KTE
20 Lateral Skiers or Lateral Bounds

Post your scores to the Whiteboard.



Its all about making the uncomfortable more fun. Chris during 15.5 providing a little of his Xerxes flair to the Lotus of Power and Friendship

Workout of the Day
3 Rounds Not for Time
500m row
:30 HandStand Hold
10 T-2-b
Find your 1 rep max.
Spend 10 minutes build to a heavy Thruster
4 Rounds
10 BB Bent Over Row
10 Floor Wipers
200m Row (Sprint)
Rest 1:00- 1:30

Post your scores to the Whiteboard.



After some edits and color changes we will finally have some men’s tanks to go along with all them sweet lady tanks. Shirts are in just awaiting printing.

With the coming of Balboa Tentacle Bicep Shirts there is no excuse not to have a sleeveless for Thursdays. Game on

*Coffee Is also back in stock, fresh roasted yesterday afternoon, the smell of chocolatey goodness is still wafting from the bags.

Workout of the Day
MR Hip or ClamShell
5 Box Jump (Focus on transition and speed)

Every :90 for 5 sets
Complete 2 Back Squats (+2-4kg to last week or 92.5% of your 5rm)

Take 15% off the bar and complete one set goal is 10 reps

2 rounds
40 Double Unders (80 Singles)
25 Hollow Rocks

-Rest 2 minutes-
3 Rounds
20 DB Reverse Lunge
15 DB Push Press

-Rest 2 minutes-
2 rounds
40 Double Unders (80 Singles)
25 Hollow Rocks

Post your scores to the Whiteboard.



A Big congratulations and a pat on the back to one Erin Carraway pictured above, sprinting around with an #80 Sand bag like its no big deal. Erin competed in her very first CrossFit inspired competition where she took SECOND! Such an awesome result for an inspiring athlete. During the course of the day Erin managed to slay a 2rm Front Squat at #165, setting a new PR and breaking parallel on her 3rm OHS, which as we know is a lot tougher than it sounds.

wpid-2015-04-20-05.17.38.jpg.jpegAnd another awesome job to the ladies, E-Dub and Mere on taking home 4th at the first annual Guns And Hoses competition. Both girls did an amazing job surpassing their own expectations set for themselves and even setting some PRs. Big Ups to E for Thrusting #135 and Mere #145. They had to pull from the ground and complete a clean before throwing that weight up in one fail swoop. Amazing support as well.

Workout of the Day

EMOM 5 minutes
5 Wall Balls
5 Burpees


Shoulder Press
Find your 5 rep max.
Spend 10 minutes find 5rm

AMRAP 12 minutes
200m run
9 Pull Ups
6 HPC (#115-#135+/#65-#85)
3 Front Squats
*Goal dont drop bar during HPC and FS

Post your scores to the Whiteboard.



Dwayne enjoying our new Ocean Front view last night during his conditioning. If you are coming in at night, take a moment to reflect on the beauty that lays just outside the concrete jungle before it is covered by more town homes, eek!

Its Friday people, you know what that means…its time for some mental and physical tests, w00 w00, the pain train is coming.

Stepping out of the struggle.We grimace. We grunt. Sometimes we cuss. It’s all part of leaving it all out there, giving it your all. But sometimes in this messy, sweaty stage, we become the struggle, and not the skill.

Consequently we may leave behind the magic sauce of a particular move. And sometimes, unfortunately, this way becomes our new norm. And we practice again and again, getting stronger yes, but often reinforcing our ways of weakness. The body is an amazing thing, compensating creatively for a glitch in our form, allowing us to finish that last set.

But what if the next time we were given one of our least favorite skills, we tried to step outside of our familiar struggle? What if we dared to go for lightness that comes with perfect form and alignment? What if we hit the “undo” button and approached it with a fresh head and a little grace?

We’ve heard it before: if you want a different outcome, you have to do things differently than you’ve ever done before.

The next time your most challenging skill comes up… fake it. Smile, become the student, and pretend there’s nothing else you’d rather do.

-MAIA, our resident practitioner of practice.

Workout of the Day
3 rounds not for time
10-12 T-2-B
6 T-G-U (3 each arm)
1:00 Pillar

“Fight Gone Bad”
Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post your scores to the Whiteboard.