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Richard taking Breezy through some rowing technique. The focus here is people helping people but specifically working Breezy’s engagement of lats, trunk and hips to initiate his pull. Sometimes it take a little force to understand.

Welp on a different note, The Dave released 17.1 and boy does it look fun. O.G. CrossFit some might say. This will come down to your mindset not your ability to do high skill movements. Come in with a plan of how you are going to attack. Smooth and Steady.

Because of our desire to maximize our hour please show up on time and ready to rock and roll. Play your favorite pre-workout pump jams and get it on.

Workout of the Day

“Open 17.1”
For time:
10 Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

Time Cap: 20 Minutes
Scaled: #35/#25

Time Permitting:
4-5x 10 DB Floor Press
10 Evil Wheels or GHD Sit Ups

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Tyson Letting it loose way back at Balboa 2.0 Circa 2010 or 11. Flying across the bars straight into 2017 CrossFit Open. What will the Dave Castro reveal. All I know is no matter what he reveals our faces are going to be as surprised as Tyson’s.

Over the next 5 weeks, we will be completing the Open Workouts on Friday’s during class. We will modify whatever is needed to ensure everyone has a positive personal growth experience. Because of the “Unknowable Factor” You will see us programming a lot more time to designated skills of developing better efficiency in movement. Here is to personal and community Growth!

Workout of the Day
Rowing Skill Work Prep- Focus on driving through your hips and maintaining engagement between your hips, torso and legs.

Grab A partner. And complete 3000m/2500m Switching every 300/250
Your goal is to row at about 75-80% pace

EMOMx 16:
Minute 1: 7 Deadlifts (155/115) + 6 Single Leg Squat (Either pistol 3/3 using support or to a bench)
Minute 2: 15-12/10 Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 5-7 C2B Pull-ups
Minute 4: 200m Run

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In Under Two Days this year’s CrossFit Open will commence and with it we as the Balboan Community will unite with the some other 5000 gyms worldwide to be at the mercy of Dave Castro’s beautiful mind. The Open provides this opportunity to both challenge ourselves as individuals but also as a community as we will be asked to support and push one another.

If you have not signed up for the Open there is still time Open Registration

Workout of the Day
Roll Out

Skill Acquisition: Ring Muscle Up Transition Work
If you have muscle Ups Complete EMOM x 8 – 1-3 Ring muscle Ups

EMOM x12
Minute 1: Casual Assault Bike for :40
Minute 2: 12-15 Double KB Sumo Deadlift (2x 20-24kg/16kg)

Then 3 rounds
10 Hollow Rocks
10 V Ups
10 Tuck Ups
:15 Hanging L-Sit
50 yd Waiter Walk

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Regardless of gender, shape, size, age or skill CF continually shows us that the body is made to be a functioning machine. Capable and willing to adapt to whatever demands one places. Its astonishing.

Workout of the Day

6 Burpee Box Jump Overs
12 SIngle Arm DB Cleans (6/6)
12 Single Arm DB Push Press (6/6)
200m Run

Complete not for time 3 rounds
30-40 Double Unders
3-4 Jumping Bar Muscle Ups or 1-2 Bar Muscle Ups
:30 Handstand Hold or Max Rep Strict HSPU


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Happy President’s Day. Normal Schedule today.

Workout of the Day

Every 2:30 minutes x 5
Back Squat x5 @ 80% of 5rm
3 Tall Box Jumps

3 Rounds
500m Row
25KBS (American)
25 Wall balls