Nate getting ready to work on some full snatches

Workout of the Day

Skill Work
Snatch Balance, Tall Snatch

EMOM 8 minutes
Perform all reps from the mid thigh
Hang Power Snatch + Hang Snatch + OHS
Bench Press
Evil Wheel
Rest 3 minutes

Then AMRAP 4 Minutes
8 DB/KB Push Press
8 Up/Down to Box jump Over (get to other side however possible with a jump)
Rest 1 minute
AMRAP 4 minutes
8 KB/DB Push Press
8 Up Down to Box Jump Over

Post your scores to the Whiteboard.



Welp, 2015 is in full swing, heck one month has pretty much come and is almost passed. If this video is any indication its time for a little kick in the butt. Get out there, get weird and get muddy.

And now a word from one of our members Nicole, aka COCO, aka the Coconut Killa aka TheVitaCocoNUT! aka Slayer of Mediocrity… has a message to you all.

BALBOANS! Since we are all getting so jacked … I figured I would put the invite out there. My sisters 21st birthday wish is to compete in tough mudder, thus getting her most deserved (legal) beer ever. as of now it is myself, my cousin and the birthday girl … but I’m going to need some swolemates to help with this course. I found a 5 person option that lowers the cost by $50 buckaroos (aka its about $110 now) and am willing to do one or two group purchases on my card this week depending on how many people are interested. You know you want to do it, its dirty we get to yell at stuff and push our bodies to the max … and enjoy some beverages. i mean, what else is there in life really? dates are march 28th or 29th, don’t act like you have plans that far in advance … if you do, its tough mudder related i’m sure. envision yourself with the orange head band of pride … do it.

If anyone is interested in such feats and becoming just that much more awesome please email with the subject line Tough Mudder or simply scribe your name to the white board in the gym. If we can get enough people maybe we can make this future 21 year old’s day and party like muddy cephalopods

Workout of the Day
Skill Work
EMOM 9 minutes
1st minute-5 ninja roll ups to vertical jump
2nd minute- 2 reverse wall walk + :20 iso HS hold
3rd minute- 6-8 Strict t-2-b

Back Squat 4×8
(add 2-4 kg to last week) Same weight across all 4 sets
2:00 rest between sets
Tabata (complete all 8 intervals before moving onto next station)
Tire Strike
rest 1 minute
Sit Up
rest minute
Row (goal is 1000m/850m)

Post your scores to the Whiteboard.



Congrats to Ethan, Cali, Chels and Clark for coming in a close 4th place missing out on a podium spot by just a couple points this past weekend at Chino Hills Crossfit’s Winter WODfest. There were some 40 teams of competitors throughout the weekend and our boys and ladies of red took it down and most importantly looked good while doing it.

Way to put it all out there. Also thank you to those who were able to come out and support. If you missed out or are interested in stepping past the spectator caution tape there will be plenty of opportunities in the next coming months.

Workout of the Day

EMOM 10 minutes
Perform 3 Power Cleans (start around 75% and add weight as you feel comfy)
25 Unbroken Wall Balls
5 rounds
200m run
12 KBS
8 Pull Ups
25 unbroken wall balls

Post your scores to the Whiteboard.



Its a bird its a plane, oh nope thats just Clark throwing down some pull-ups during Badges for Life Competition alongside Charles last year in HB. Clark is donning the competitors shirt again alongside Chelsey, Ethan and Cali tomorrow in a one day only event hosted by Chino CrossFit. The Winter WODfest consists of teams of 4 (2 male, 2 female) whom will participate in 3 different workouts.

If you have some time and are looking to take a little drive out East, yes leave the sanctity of Newport, Costa Mesa for Chino it is always awesome to see familiar faces in the crowd. Wear your Highlighter yellow BalboaJacked shirt or anything CFB related.

The heat times are as linked here: Team name BalboaJAcked

Directions to WodFest

Their first heat is at 10:24. Hope to see you all there



On Another spirited note, CrossFit Doctrine over off of SkyPark and RedHill are hosting a local friendly local competition in just a couple weeks, The proceeds of the event will be donated to the medical expenses of one of their members whom was injured outside of CrossFit. This would be a great opportunity to get your feet wet in the world of training for a purpose.

If you are looking for a little push to switch gears dawn the neon yellow shirt and put yourself out there. You find out a lot about yourself when put on the spot.

The Deets are as follows
Saturday, February 7, 2015

9:00AM to 4:00PM at CrossFit Doctrine

Same-Sex Pairs

3 Workouts
4 Scores

Scaled Men
RX Men
Scaled Women
RX Women

Double Unders
Box Jumps

Workout of the Day
Bench Press 3rm, 2x max reps @ 90% of 3rm

For Time
400m run
30 Push Ups
20 Back Squats (60% of 10rm)
15 KTE
400m run
25 Push Ups
15 Back Squats
15 KTE
400m run
20 Push Ups
10 Back Squats
15 KTE

Post your scores to the Whiteboard.



Workout of the Day
3 Rounds not for Time
10 SL Hip Bridge
:20 L- Sit/ Knee Raise Hold from Bar
10 Therapy Squats against the wall
10 GHD Back Extensions (controlled and slow :10 hold at the top of last rep
3 rounds nft
10 DB Suitcase Deadlift
20yd Farmers Carry
Sled Push Up and Back
AMRAP 8 Minutes
8 Deadlift (#135/#95)
8 Burpees
20 Double Unders

Post your scores to the Whiteboard.



Workout of the Day
Every :90 for 5 sets perform
8 Hang Power Snatch (#75/##45-#55)

*The goal here is to get comfortable with cycling reps with a light load. Technique comes before excessive speed

12 minutes find
Press 5rm

AMRAP 8 minutes
150m row
5 pull ups
10 sit ups

rest 2 minutes
1 minute max wall balls

rest 2 minutes
1 minute max t-2-b

Post your scores to the Whiteboard.



Thank you Ron Bergundy for that attention grabber.

This coming weekend, some of your fellow Balboans will be putting their pedals to the metal with one another to share in some friendly competition with fellow crossfit enthusiasts. Clark, Ethan, Chelsey and Cali will be participating in the Winter WODfest hosted by Chino CrossFit.

Schedule for the Day:
8am -team check-in
9:15am -athlete briefing Events 1-4
10am – Heat 1 start for Cliffhanger and Vertigo 321
12:35pm -athlete briefing Events 5-6
12:45pm -Heat 1 start Clean Complex Ladder

3pm Awards

If you are available many of us will be gathering at the gym to carpool and show our loving affection and quite a few loud shouts out at the comp. If interested in attending the address is below, or e-mail myself and let me know.

Workout of the Day
Back Squat 4×8
*Use the last 10rm weight for all 4 sets
2×7 min AMRAP
10 Goblet Reverse Lunge
10 Hollow Rocks
10 True pushups
10 KBS
1 plate push
Rest 3 minutes

Post your scores to the Whiteboard.