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Its FridaY!!!
Just some friendly reminder that this weekend is a Holiday and such we have a modified schedule Sunday and Monday.

There will be NO class on Sunday.

We will have ONE class on Monday morning at 9:00, where we will be performing Murph in honor of all those who have lost their lives preserving the Freedom we all enjoy.

Workout of the Day

Friendly Friday
In groups of 3 Complete the following

Wall Ball
Deadlift (#135/#95)
75/50 Calorie Bike
100 Burpees
75/50 Calorie Bike
(one partner works at a time)

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Well this was entertaining. This time of year the internet becomes filled with actors, celebrities, politicians, and so on and so on making their honorary Commencement speeches at colleges across the nation. One of which, seems to have thrust itself in the forefront of the internet MEMEs and Instagram :60 window. For which the 25 minutes or so are more or less entertainment filled with blurbs of wisdom.

One thread that continued throughout the monologue was the subject of “Fear” and the subsequent “What If?” that evidently follows.

He speaks of his post graduate dreams. Finishing college with the hope of working at ESPN immediately but if it were not for an underlying drive to perform comedy, a dream that eventually led to him giving this year’s Commencement Speech. Somewhere around 16:00 he begins to discuss the elephant in every Graduation Procession, Fear of  what is to come next, of failure, of success, of doing the right thing, the wrong thing. It is this idea that can either drive one to be successful or can lead people down a path of constant “I can’ts” and “what ifs”. He continues to return to this relationship and how his “What if” was one of What if he never tried to be the comedian he now is. Where in life would he have been.

For many of us this drive is already clear in your professional and personal lives. But do we apply this same model to our own health and our own ability to be the best physical versions of ourselves. Do you think; “I am too old”, “I am not flexible enough”, mobile enough, strong enough, fill in whatever the limitation. These are in fact just Fear rearing its’ head again.

Now without using every cliche in the book. You are not too old. Your mobility or lack there of is not a death sentence. That extra 10 pounds that you cannot just seem to get rid of is just motivation. The lack of strength to do a pull up is just an obstacle to overcome. If you want it, you can reach it and we as a coaching staff and community would love to be a part of that process.

With this in mind, we charge you to think about “What is your Why?!”
What are you training for and what do you want to accomplish in the remaining six and half months of the year. You can be a lot of places this time next year.

Workout of the Day

Every :90x 12
Odd : 250m/200m Row (Focus on smooth pulls, we are priming for JACKIE)
Even: 10 Bench Press (Build over course

1000m row
50 Thrusters (Bar)
30 Pull Ups

This is not a drill, let the wheels fall off

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We still have a couple fish oils left if you are looking to help aid your battle against the Big I- Inflammation.

Workout of the Day
3 x NFT-Gymnasty
:30 Handstand Hold
5 PVC Kick Throughs
20 Seated Leg Lifts
:30/:30 Side Pillar
200m Run

7 rounds
6 Tall Box Jumps (Emphasis on a powerful jump, not quick rebound)
15 Russian Swings (Walking)
Rest :30

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We have finalized our Monday schedule. In honor of Memorial Day we will be doing our annual “Murph” in one class that will take place at 9am. All other classes will be cancelled so come workout, share some sweat and honor those who have fallen through your own effort.

As pictured above there will be options to how “Murph” can and will be completed. Hope to see you there.

Workout of the Day – 5/23/17
EMOM x 16
-12 Front Rack KB Lunge
-12 Push ups (deficit/hand release)
-12 Db Step Ups Lateral If possible
-30-50 double unders

4x For time
15/10 Calories assault bike
15 Slam Balls
25 Hollow Rocks

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First BeachWod of the year is in the books and boy what a perfect day it turned out to be. The sun was shining, the sand was warm but not scolding and the company was great. Looking forward to the next one already.

Workout of the Day
For Time:
3 x 15 Suitcase KB Deadlift (heavy)
10 Burpees
250m Row
3x 10/10 Single Arm Db Cluster (#40-#50/#25-#30)
10 Chin Ups
400m Run

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Time to get pitted!!!


There will not be any other scheduled classes. Again 8:30ish Start time down by the beach. Bring your bike or try to find parking. Team oriented fun!

Workout of the Day
Grab a Friend and perform the following
200m Run
99 Back Squats (80kg/50-55kg)
200m run
88 T2B
200m run
77 Front Squats (60kg/40-45kg)
200m run
66 CTB
200m Run

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Balboans its time to help some of our own. As you many know Clark and Steff tied the knot last Fall and for their honeymoon they did the ultimate adventure by renting a sweet motorhome traveling up and down both of New Zealand’s spectacular islands. The result is the video above.

So here is where you come in. They have entered the video in a contest put on by Wilderness New Zealand in the hopes that the video with the most likes and shares will get a credit towards taking another amazing trip. Its the least we can do for our family and Holiday Party hosts. We will be posting on our FB page as well, of which shares their seem to be the most beneficial. Or the link is posted below or click on video.

-The Wilmoth’s do New Zealand

Workout of the Day
3x NFT
15 Banded Pull Aparts
15 Banded Flies
50m/50m Single Arm Farmer Carry

10 Rounds
10 Bench Press
10 Russian swings
prowler push
*choose your own weights and note them on SugarWod

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Its about that time of the year again where we as a Balboan Community venture down a mile and a half to those sweet Pacific Shores of Newport Beach in between 47th-48th to show off all those Winter Squat Gains, as well as do our part to show all them Great Whites who is boss. Brock Lesner showed the way.

If you didnt read between the lines or your Newsletter. This Saturday we are having a BeachWOD and it is EARLY! This Saturday we would like to invite you and all your friends to join us down at the beach at 8:30am at 47th St. You can meet us there or meet us at the gym. If you plan on meeting at the gym be there by 8:10-8:15 so that we can bounce as a group. We WILL be running/jogging/ or biking down or even carpool but parking could always be questionable.

There will be a sign up on the board as you come in so that we can get a head start on organization/ team making!

Workout of the Day
A little Taste of #45…you wanted Cardio
With a partner one person completes part A and the other part B
Alternate between A + B until each partner completes 4 sets of each
-4x 3:00 Work 1:00 Rest-
Part A: Row 500/420m + Amrap Burpees over Erg in remaining time
*Score Burpeees total
Part B: 15 V Ups+ 20 Hollow Rocks +In remaining time max Calories on AB
*Score total Calories

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Whats the point of having wings if you are aren’t willing to fly.

Think like a bumblebee, train like a racehorse. It’s a phrase used by world class endurance coach Joe Friel. 

“Bumblebees are relatively huge, furry insects with tiny little wings that fly with incredible speed, accuracy and agility. NASA scientists were infatuated with the bumblebee. How could something that big and furry fly with such little wings? So they studied the bumblebee.

After extensive research, the scientists unanimously came to the same conclusion: bumblebees can’t fly. The physics behind bumblebees simply say they are too large and too heavy. But here is the interesting part: No one told the bumblebee it can’t fly, so it goes right on flying. It flies even though the smartest people on Earth doubt it can

Because the bee has ultimate faith in itself, it is able to do amazing things. You, as an athlete, need to have unyielding belief in yourself. Don’t let your past, your peers, your family or your competitors limit your performance. You, like the bee, can fly if you believe you can.

Racehorses are just like other elite athletes. They know they are athletes, and they know they are different from the other horses. The difference between racehorses and you is racehorses don’t second-guess their training program, their abilities or their coaches

Racehorses go all out when asked to; they don’t save something for tomorrow. You’ll never see a racehorse doing extra laps around the track because it felt like it should be doing more. Racehorses don’t look at other horses’ training programs and freak out because the other horses are doing double days. Racehorses just do exactly what is asked of them—nothing more, nothing less

Racehorses, just like you as an elite athlete, have one purpose in their lives: to get faster and stronger, to be better. Think like a bumblebee, train like a racehorse.” – Athlete_Daily

Workout of the Day

Amrap 10 minutes
200m run
12 Wall Balls
8 ring Rows feet on bench

Then EMOM x 8
odd: 10 RDL + 10 Bent Over Row (#95/#65)*
even: :30 Hand Stand Hold
*Goal is to go slow and controlled on the RDL

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Just got to keep swinging into the new week…

Workout of the Day
Every 2:00 x 10 rounds
Odd Rounds: 12 DB Lunge + Step Up (6 each leg)
Even Rounds: 10/10 Single Arm DB Press + 5 Strict Pull Ups

10 T2B
20 Db snatch
30 Double Unders