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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

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Single Arm Overhead Stability with a lunge is such an amazing way to both challenge instability but also to point out imbalances. It is super simple but very informative for assessment.

Simple doesnt mean easy, but mastering the basics most often leads to the greatest results.

Workout of the Day
Every :90 x 5
Halting Clean to the knee + Power Clean + Clean

Then spend 10 minutes to find 1rm Power Clean/ Clean

3 minutes
15/10 Calories Assault Bike
10 Deadlifts (70kg/45kg)
Max Rep Pull ups with time left
Rest 3:00
15/10 Calories Assault Bike
10 Deadlifts (85kg/55kg)
Max Rep Pull ups with time left
Rest 3:00
15/10 Calories Assault Bike
10 Deadlifts (100kg/60kg)
Max Rep Pull ups with time left

Score total Pull Ups

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Jumping into Thursday like…

We are just one week away from the first announcement of this year’s CrossFit Open and they have been dropping quite a few hints as to what we can expect. Dumb bells of #50 and #35 galore. Maybe even a rumored Turkish Get Up, so get ready to start practicing with a purpose.

Workout of the Day
5 Sets Rest as Needed
12 Bench Press (70-80% of 5rm) *goal is to be unbroken
12 Renegade Row (No Push Up) 6/6
2 way Prowler
rest 1:00 between rounds

4 rounds NFT
8 Turkish Get Ups
10-15 Evil Wheels

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Are you being present when your heart rate spikes? Do we as coaches?

You may hear us shouting, “Focus on Breathing” throughout your workouts…its not just because we want to make sure you do not pass out but rather has a deeper meaning to being present and mindful of what you are feeling. If you can control your breathing, you might be able to control your heart rate and thus either decrease or increase your stress levels.

In short, embrace the process, even the uncomfortable parts.

Workout of the Day
Choose a Skill as a class and work on it  via coach instruction for 10-15 minutes

4 rounds – Score total reps
1:30 Row (calories) :30 transition   (
1:30 Bike (Calories) :30 Transition
1:30 Hollow Rocks, Barbell Sit Up, V-Up, Barbell Sit Up
1:30 Rest
Total Reps = Calories and sit ups accumulation

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Nothing gets the weekend started like a good old booming Saturday class. Some say Saturday’s are for the boys others might say Saturday’s are for Snatches! Shaka!

Workout of the Day
Spend 7-8 minutesThorocic, Mid Back and Over head mobility work

3 rounds not for time
Burgener Warm Up (5x Snatch Grip – RDL, Shrug, High Pull, Muscle Snatch, Snatch Drop)
Row 1:00 or Bike 1:00

Snatch Balance 8×2 (EMOM)

10 Power Snatch (#75/#45)
30 Double Unders

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Fresh market fruits and vegetables

Sometimes making the right choices can seem impossible. Other times it just seems as if you need just a little information.

It can be pretty challenging to make decisions at the grocery store with regard to packaging and marketing. When it comes to veggies and fruits lose the marketing tactics and utilize the above image for splurging and when not to.

Workout of the Day

E3MOM x 5
Barbell Lunge X 12 (6/6)
5 Tall Box Jumps

Db Thrusters (#50/#35)
3 rounds
200m Run
15 Burpees