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Elliot getting down and up on them Turkish Get Ups. Throwing the barbell into the mix creates quite the leverage and balance conundrum. Having the ability to complete the TGU, shows that not only does Elliot have some pretty darn good shoulder stability he also has quite the kinetic creativity (meaning he is able to use his strength and stability/mobility throughout his movement without fail)

“TURKISH GET UPS MAKE YOU AWESOME”– T-nation Article (read Here)

REMINDER! Evening classes have changed and moved up a half hour. Class Times on FRIDAY’s will now be at 4:00, 5:00, and 6:00pm 

Workout of the Day
EMOM x 5
3x Power Clean + Push Jerk (#135+/#95)
3 x Clean + Split Jerk (#135+/#95)

Thrusters (#95/#65)
Pull Ups

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Oh so you want your arms to look good, maybe even get a little shoulder cap to go with it? Well, its sometimes the simplest things that reap the most reward. Dumbbell bench and shoulder raises may not be the “sexiest” thing to do but they do a body good.

By removing the barbell at times, you can help develop unilateral strength which will ultimately carry over by reducing imbalances between arms. Secondarily, by addressing these imbalances you are forced to work to increase your shoulder and wrist stability while developing better motor control as well.

Workout of the Day

Spend 10minutes working to heavy TGU, must complete minimum of 10 each side

Complete 5 Rounds
300/250m Row
15 Russian Swings
Rest 1:00 between sets

5x 10 DB S.A Bench Press (build over course)
10 Barbell Bent Over Row (40-60kg/20-35kg)

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It never ceases to amaze. Watching the little sponges that are all the kids who have grown up around the gym. They sit and run around the gym seemingly not paying any attention and then bam, you turn your head and they are traversing the climbing wall, swinging on the rings, going up the rope or messing around the pull up rig. Even extending outside the gym, these kids just simply look at working out as “playtime” It reminds us that the gym is really just a playground to explore human movement.

Workout of the Day
EMOMx 12
1- :30 HSPU + :10 Hold
2- Parallette Kick Through x 5 + hold
3- :30 Banded Pull Aparts

EMOM x 10
1 Snatch High Pull+ 2 Hang Power Snatch

5 rounds
20 Sit Ups
10 Burpee Box Jumps

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Everything is better with your friends, even hanging out

Reminder tonight, we will be rolling out a new class design at 6:30pm. This class will be geared around bodyweight, kettlebells and dumbbell based movements. Multiple circuits designed for maximum output and adequate recovery.

If 6:30 is your time and do not wish to participate, dont fret, you can participate in the warm up and then carry on with Balboa’s daily workout.

Again the more the merrier, send out some info to friends and fam looking for a little push.

Workout of the Day
3x for completion
10 Ring Rows
:20-:30 L-Hang
1:00 DeadBugs/Pillar

Deadlift 5,5,5,5,5 (Every 2-3:00)
In 5 Sets work up to a heavy 5

AMRAP 10 minutes
4 Pull Ups (strict if possible)
8/6 Push ups
12 Goblet Lunges
prowler push

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[Photo cred- Jim Kennedy]

Apologies for the late post, still traveling in the majestic Rockies celebrating these two up above.

Congratulations to Clark and Steffanie on their nuptuals over the weekend. Stunning views for an amazing couple. We wish you all the blessings

Workout of the day 

Warm Up 3 x 1:00 casual Row
                         5 Ninja Roll Ups
                        Lateral Banded Walks

5 sets:
10 Front/Back  Reverse Lunges (5/5)
5 Tall Box Jumps
Max Strict Chin Ups (5)

Capacity Test
50 Wall Ball Buy in
max Calories rower with remaining time.

Beat last score