Apologies for the late post- Jet-lag and travel got the best of me.

Workout of the Day
2 Rnft
15 Lateral Banded Walks
15 Femur Ad-ductions
10x RDL, Bent Over row, FS, Press, Good Morning

E2MOM for 10 minutes
Complete 6 Sumo Deadlift
5 rounds
12 Push Press (#115-#95/#85-#65)
200m run

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Gosling said it al!

Be Courageous today

Workout of the Day
Back Squat
Find your 5 rep max.
In 5 Sets not including empty bar warm-up, find something heavy for the day

10 rounds
5 Burpee Box Jumps (24″/20″)
*Rest :45 between rounds

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GYM-NAST!! Old school Greg Glassman, before Under Armour, before Reebok, before Progenex and ESPN talking to the people about “Fran.”

“anything that leaves you flat on your back looking up at the sky asking WTF happened to me deserved a females name [Hence Fran]” -GG

I share his enthusiasm for this simple couplet of Thrusters and Pull Ups. There is something so simple and unapologetic about a thruster and “Fran” takes it to a new level. We do not get too CrossFitty around here very often, there is no kool-aid thrown around, sure loud music is going, people are grunting but very rarely is there a fear of death via exercise and a fear of lactic acid induced vomit.

Fran and I have met numerous times each of which my palms sweat in anticipation of meeting her, my heart rate flutters in between chaos and calm. My mouth dries then is overwhelmed with saliva only to dry again. Writing this, my heart rate is elevating. I can feel what it feels like to dig, to question…the forearm burn, the deep voracious beats of your heart clammering to get out of your chest…If it sounds miserable, it is and yet its peaceful. She will be mean, she will be furious but like a good storm she will pass, leaving you dazed. The feeling will be short but the memory will be long.

If you are willing “Fran” will take you there. Get to the edge of not knowing if you are capable of finishing, taste the metallic response in your mouth, feel the anxiety and watch yourself come out of the other side better, well after you find yourself again. For those of you who are experiencing for the first time, embrace every part of it… for those of you experiencing again, pretend you forgot everything bad that had happened in your relationship prior or maybe dont. Embrace your anger and in the words of the late Emperor Palpatine “Use the Hate

Workout of the Day
Shoulder Prep- Rehab, JOBS exercises

10 x EMOM
1 Power Clean + 1 Hang Clean (must squat) + Jerk
21-15-9 reps, for time:
Thruster (95 lbs)

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Just jump. A little throwback to some just a few Summers ago.

Workout of the Day
Roll out /Mash
4 x :30 ME :30 Rest

8 DB Bench Press
10 BB Bent Over Row (#95-#115/#65-#85)
15 Back Extensions or Reverse hypers

4 rounds (1 minute rest between)
3 Turkish Get Ups (Right arm) + 50 yd Single Arm Farmer Carry (Up and back)
3 Turkish Get Ups (Left arm) + 50 yd SA FC
2 way prowler push

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Under CrossFit’s definition of what CF actually is there is a theory of scalability which I find to be the most important part of the program’s theory

“The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen”

The Important take away from this is that whether or not you are a competitive athlete, a house wife, grandmother, teen or anything in between, life demands the same however different in degree.

We all must be able to move independently from assistance; get on and off the ground, lift things over our heads and off the ground, run occasionally, push and pull. The second you lose your ability to move your body through space you are not reliant on someone or something else to live. Having the ability to scale individuals like Irv above on the box allows us to progress people based on need not for the sheer sake of progression.

Remember what is hard to one might be easy to another. Where one person is flexible another may not. There are lots of factors when it comes to scaling but the end goal is the same MOVEMENT and getting outside of your comfort zones.

Workout of the Day
10 Hip Bridges + 10 Hamstring Curls with sliders
:20 L-Sit/Hold
15 banded pull aparts
15 lateral banded walks (each way)
Burgener Warm Up w/ Bar (rest and shake out between sets)
3 reps of each of the following:
Snatch Grip RDL
Snatch Pull to Shrug from top of knee (arms locked)
High Pull
Muscle Snatch
Snatch Balance

Then EMOM x 10
Power Snatch + Hang Power Snatch + OHS
2 x 5 minute AMRAP
Run 400m then Max rounds of 5 pull ups, 10 push ups, 15 air squats
(rest 2:00)

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You smell it every morning as you walk in…no, not that…the BalboaBuzzed Coffee grounds and beans via Wilson Coffee Roasters. Specialty, Organically Grown and locally roasted the Balboa Buzzed Blend is roasted specifically for us.

Sure, this is nothing new to you but did you know that through the doors of the yellow mystery room, their lays a refrigerator filled with glorious cold brew for you to take pre or post workout.

Interested in single servings, 48.oz growlers or somewhere in between shoot an email over to and we will make sure to order you some.

Workout of the Day
E2mom x 6
Sumo Deadlift x 5 (add 5-2.5kg to last week)

“Its all about the effort”
4 rounds: 1 minute effort / 1 minute off
KB Swing
Box Jump
200m run
Wall Balls
*score each round, tally up total reps for each individual exercise

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4 weeks already gone and February is upon us, which can only mean The Open is just around the corner, 24 days to be exact.

For those who do not know what “The Open” is, it is a world-wide online participation experience where almost all follower of the CrossFit program compete against themselves over the course of a 5 week gauntlet laid by director of the CF Games, Dave Castro. During the course of 5 weeks, one workout a week will be released upon which we will be completing on Fridays.

Although the Open is designed to vet out some of the best CrossFitters in the world in order to take the next step in making it to the Games, it also provides the opportunity for every individual to challenge themselves both mentally and physically regardless of skill level. This is generally the one time a year that people from Costa Mesa, to Beijing, to Oslo, Norway will be completing the same workouts. From both a coaching and athletic aspect this is also a time where you follow someone else’s programming and see where you stack up. The lack of control and stress that the unknowable brings only adds to the excitement.

So with all this in mind over the next month, you will see our programming and coaching styles modified a bit to reflect the upcoming experience. More volume per set with a focus on body weight skills and cycling light weight barbell movements. Maybe you will notice a change, maybe you will not, but at the end you will be better for it. So go forth and challenge yourselves over the course of February to dedicate not just to the physical but to the mental side of things. Try to get uncomfortable and most importantly make a conscious effort to move better

Workout of the Day
Row 250/200
5 Hspu
7 Chin Ups
15 hollow rocks

Super Set:
BB Step Ups 10-10-10-10 (Build over the 4 sets)
BB Good Mornings (Empty bar, controlled eccentric)
Double Unders *
Db/ KB Thruster

**double under scale- singles + 5 Burpee to tuck jump

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