Workout of the Day
Agility Ladder Warm Up

Back Squat 3×10
(use 80% of your 10rm from last week or find a 10rm if you dont have one)

400m Run
30 DB Thruster
30 Pull ups
30 Burpees
400m Run
Spend 5 minutes to work on TGU

Post your scores to the Whiteboard.



Awesome job ladies and gentleman yesterday on the Clean work. There were quite a few unexpected bell rings. Its been pretty amazing to watch the consistency and willingness to move better of late. Looking forward to 2016

On the note of building towards 2016, some of the 6am crew were asking for another monthly challenge so here it is, borrowed from our buddies over at Huntsman CrossFit in England.

1000 Rep Challenge. 
Over the course of December, choose one exercise and complete 1000 reps over 31 days. Repetitions completed as a part of a Balboa Workout count towards that said number. sign ups are on the board in the gym as you walk in.

Beginning December 1st we will be asking that you monitor and update your reps daily as they are completed via the whiteboard.

Exercises to choose from but not included to: push ups, sit ups, air squats, loaded squats, pull ups, ring rows, hollow rocks, lunges.

Let the games begin December 1

Wednesday– 6:30 and 7:30 classes CANCELLEd
Thursday– Gym Closed
Friday- 9:30 and 10:30 classes ONLY

Workout of the Day
EMOM 12 minutes
minute 1- :30 Handstand hold or 2 reverse wall walks
minute 2- 4-5 Single Leg RDL w/ KB (each side)
minute 3: :20 L-sit
minute 4: 10-15 Super Man Back Extensions

J.o.b.s rehab for 5-7 minutes (empty cans, etc)
Shoulder Press
Find your 5 rep max.
within 10 minutes find something challenging for 5
7 rounds
10 KBS
Prowler Sprint
rest :45

Post your scores to the Whiteboard.



Geoff getting ready for blast off.

Workout of the Day
EMOM 10 minutes 2 Power Cleans
(start at 60% of 1rm CJ build to 80% over 10 sets)
EMOM 10 minutes 1 Clean (80%+

For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Post your scores to the Whiteboard.



Saturday’s 8:30 classes attempting to use their practical fitness under the competitive eye of Chris. HooverBall brings out the humor of trying to catch a flying medicine ball with the reality of cumbersome objects hitting you in the face. Hilarity is always on the horizon.

It is a short week with the Thanksgiving Holiday so here you have it:
This Week’s schedule

Wednesday night- Only 4:30 and 5:30 classes

Thursday (Thanksgiving)- Closed all day, there may be one morning class so keep your ears to the ground

Friday- 9:30 and 10:30 classes Only

Saturday- Resume normal schedule

Workout of the Day
Back Squat
Find your 10 rep max.
within 5 sets or fewer find a 10rm.

5 Intervals of 3 minutes AMRAP: 1 minute rest between intervals
5 DB/KB Snatches each arm (50/30)
8 Toes 2 Bar
5 Burpee
*count number of rounds in 3 minutes and start where you left off at beginning of next round

Post your scores to the Whiteboard.



The Calm Before the Storm, as Maia readies herself both mentally and physically prior to going for a new 1rm Front Squat, of which she nailed.

Not pictured is the determination, consistency and respect Maia shows each and every day she comes into the gym. 6 weeks prior to her setting a new PR, Maia found herself in a world of hurt after successfully lifting her previous 1rm. During our testing period she managed to stress and strain her lower back/hip flexor which kept her on the modified list for a bit.

Over the course of the next 6 weeks, she took her time, working on learning to stabilize and monitor her hips as she squats. Coming from a yoga background, anyone who has seen Maia move knows that she has an insane amount of control and mobility throughout her joints. However sometimes this mobility doesnt always come with stability.

So Back to the pictured above. Injuring yourself or better yet hurting yourself on a certain movement can create an overwhelming feeling of fear. We hear it most often with “I cant deadlift I hurt my back once before.” Sure there is a sense of self preservation that comes to the forefront when you hurt yourself. “I shouldnt do that again.” Ignoring what caused problems only hides the problem. Rather then giving into this avoidance, Maia dressed herself in Yellow to match the weights she was going to lift and managed to squeak out more weight than she had ever before.

Strength in mind and body. As the lady herself says, “Just keep practicing”
Workout of the Day
-Roll out traps on the bar-
**Spend time prepping shoulders, roll out, mash, jobs rehab exercises

3 rounds not for time
15 banded good mornings
20 Slider Mountain Climbers
10 Slider Hip Bridges


EMOM 12 minutes
-Power Clean + Hang Clean + Front Squat + Thruster
* add weight every 2 rounds building to your heaviest complex
**Goal shoot for finishing around 70-75% of your 1rm CJ

Run 400m
5 rounds
5 Ring Rows Feet on bench
10 Push Ups
15 Hollow Rocks

Post your scores to the Whiteboard.



the image above is an old one but something still to think about..

5 Reasons to Sleep Naked.. – The Alternative Daily

It is no big secret that sleep plays an important role in our health. Without sufficient sleep, our bodies begin to break down. Getting less than seven or eight hours of sleep each night, especially over time, has been linked to some serious health issues.

A 2010 study published in the Annals of Epidemiology showed that regularly getting less than six hours of sleep per night can lead to a higher risk of both heart disease and type 2 diabetes. For their study, researchers asked participants to fill out questionnaires about their health and sleep patterns. The researchers analyzed six years’ worth of data from just under 1,500 participants, all between the ages of 35 and 79.

On their results, the study authors wrote, “Short sleep duration was associated with an elevated risk of IFG [incident-impaired fasting glucose].” Not only can this elevated blood sugar lead to heart disease and diabetes, it can also lead to weight gain, which comes with its own risk of debilitating health issues, as well.

There are many things we can do to encourage better sleep. Along with eating right, getting plenty of exercise, and removing electronic devices from your bedroom, you could also try sleeping naked! It’s not a joke — sleeping in the nude may actually help you to get better Z’s!

The following are five reasons to consider ditching the pj’s for your birthday suit!

It can keep you cool

Have you ever noticed how difficult it is to sleep when it gets too hot? That’s because the core temperature of your body needs to be cool in order for you to sleep well. The optimal room temperature for sleep is between 60 and 70 degrees Fahrenheit. Any warmer than that, and your body may not be able to cool as much as it needs to for truly restful sleep.

One great way to cool down — which saves on air conditioning costs — is to ditch the clothes! Then, all you need is a light blanket — or even a sheet — and you’re good to snooze!

It may help relieve insomnia

A body of research is finding that regulating sleep temperature may bring some relief to sufferers of insomnia. According to Dr. Cameron Van den Heuvel, a research fellow involved in a 2009 study of body temperature and sleep performed by the University of South Australia’s Centre for Sleep Research:

“Temperature regulation is a significant factor in each of the two types of insomnia. The difference is when the insomnia occurs. People with sleep onset insomnia have difficulty initiating sleep at the beginning of the night, taking two to four hours each night in the worst cases; while people with sleep maintenance insomnia fall asleep easily but have trouble staying asleep, waking up multiple times during the night… In both types of insomnia, sleep is not restful and sufferers are tired during the day.”
Read about the other 3



Mystery Day



Thanks to our buds over at #PowerAthlete for posting this delightful video. If it only it was that easy.

Workout of the Day

Find your 5 rep max.
In 6 or fewer sets find something heavy for 5.
*like we noted a couple weeks back, we are starting to Deadlift consistently again so be passive with what you pull for a heavy 5
10 rounds
7 wall balls
5 Pull Ups (CTB or strict if possible)

40-50 Evil wheels

Post your scores to the Whiteboard.