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Quick Strike a Pose! Big shout out to Dino and Roger. These two have been Balboans since 2011 and been a huge part of our ability to grow and represent consistent work.

Roger beyond being awesome at kettle bell swings and BBQing a mean beef is quite handy and responsible for most of the additions to the gym such as the pull up rig, showers, basketball hoop, Climbing wall and everything in between. While Dino holds his own as our  resident Greek and greeter along with always keeping us on our toes. Make sure you give them a big “WAZZZZUUUPPP” next time you see them

On a completely different note, we have another 4 people competing again tomorrow, this time in Chino.
We have two teams competing respectively with Paul and Russ being their first time out there. This event is unique in that participants will be wearing weighted plate carriers and it is a relatively short competition day. It is always awesome to see friendly faces.

Sneaky Butchers- Paul and Donny
Calves out for Harambe- Russell and Ben

Schedule of  Day
7:00 AM  Vendor Set up/ Team Check-in
7:45 AM  Athlete Briefing All Events
8:30 AM – Event 1 / Event 2
10:30 AM – Briefing Event 3 / Event 4
12 PM – Event 5 – Briefing
1:35 PM – Awards Ceremony

Event will be at and hosted by Chino CrossFit 13781 Roswell Ave, Building #8 Chino 91710.  Parking will be limited.  You may park on the street of Schaefer Ave, and the medical building across the street on Roswell Ave.  As a courtesy to our business neighbors, please DO NOT park in stalls marked “NO CF”.  We thank you in advanced for your understanding and cooperation.

Workout of the Day

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.


10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

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When was the last time you changed your perspective and reflected on what you want? Do you have goals? Do you want to squat more, move faster in workouts, perform better, sleep better, improve your body composition? Assuming one of those answers is “Yes” It is important to take the time and reflect on what you want vs what you are doing.

Over the weekend take some time and think about some goals that you want to accomplish over the next month. It could be anything. But dont be afraid to go for it.

Workout of the Day
5 rounds
10 Burpee Box Jump Overs
15 Hollow Rocks
15 V Ups
15 Tuck Ups
20 Db Walking Lunge (#50/#35)
:20 L-Hang

100 Tire Strikes -buy in
3 rounds 800m run
50 sit Ups
50 Back Extensions
-100 Tire Strikes -Buy out

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Happy One year and a Day to these two celebrating with some heavy Back Squats and poses all day! Congrats are also in order to Maria Elena and Wendelyn on their anniversary as well. Pumped to have you all a part of the Balboa family. Looking forward to seeing where the next year takes us

Workout of the Day
Calories Assault Bike (15-12-9 ladies)
Push Press (#95/#65)
Calories Row
Burpee over Erg/ Bar
Turkish Get Up
200m Run
*score time and note weights used for TGU

Calories Assault Bike (15-12-9 ladies)
Wall Ball Push Press (No squat)
Calories Row
Burpee over Erg/ Bar
3x 20- 15 V Ups
10 Ring Rows
200m Run

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Sunday Funday. Getting a little community cash out sit ups, fist bumps and high fives. I mean who said working out had to be serious all the time. Gains come in more than muscles around these parts

FYI-We are in a de-load week in terms of our strength movements in preparation for testing over the next two weeks

Workout of the Day- Balboa
Every :90 x 8
Back Squat x2 @80% of last week

3 rounds for time
400m Run
30 KBS (Rounds 1-2 Russian, 3rd American) 24kg/16kg
30 Hollow Rocks

5x:40work :20 transition
-Slam Balls
-Ab MAt Sit ups
-DB Thruster (hold one )
100 Russian Swings Unbroken (16kg/12kg)
*5 burpees for every drop
4x 15/10 Calories Assault bike
20 Hollow Rocks

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Another weekend in the books and another two podium finishes. Congrats to Team BalboaJacked for their Third place finish and Erin’s First place finish in their respective divisions. Could not be more proud of them all for getting out there and getting uncomfortable.

If you are looking to take the next step or even just try something new for the first time, let one of the coaches know and we will help guide you towards a local comp.

Workout of the Day
“Rescuing Cindy”
AMRAP 12 minutes
Row 2k
Complete as many rounds of Cindy as possible
Partner A: Rows
Partner B: Completes at least 1 round of Cindy
*Once 2k is done, only one person can complete reps of Cindy at a time

Every 1:15 x 12
Complete 2 Power Cleans + 1 Push Jerk

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Happy Friday!


We have more gym peeps competing this weekend at the Battleground SouthBay event in San Pedro.April is National Autism Awareness Month. Proceeds from the event benefit Train 4 Autism Foundation & its crossfit for special needs projects.

One team of four (Gegi Van De Walker, Katrina Parsons, Steve Mann, and Keegan) are competing in the scaled division and Erin Carraway is competing in the Masters division.

While Gegi and Katrina are fresh from their 3rd place finish in the rxd division 2 weekends ago, this will be Steve and Keegan’s first comp and we want as much support as possible. In addition Steve just took an awesome job in Montana so after being a big part of our community he will be leaving us. This is a great time to show your support and send him off with a little cheer. Heck he even flew back just to throw down.

The area around San Pedro is pretty cool so if you want to make a trek and venture around outside the Orange Bubble this is an excellent time.

Heat times have not been released yet, so check on our Facebook group later today and Saturday for updates.

Below are the details and we hope to see some Balboans out there.


Daniels Field Sports Center
845 West 12th Street, San Pedro, CA 90731


$6 Adults
Ages 12 and under are FREE
Registered Athletes are FREE

In teams of two complete the following

125-150m/100-90w Push Ups (strength oriented)
80 t2b
40 Thrusters(#95/#65)
Calorie Row
Power snatch (#95/#65)
3 rounds
30 Back Squats (#135/#95)
30 bar facing burpee

Jog to Stop sign and walk back between rounds
The jog and walk are designed to allow you to both strategize and try to recover a bit while getting your heart rate down. Embrace it and use that time to get ready to crush the next portion

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You know who likes to row…that guy.. he does it so much he has shrunken himself down to the size of a 5 year old. It never ceases to amaze me what the kids around the gym will pick up. This little guy has been with hanging around since he was about 2 and really didnt enjoy himself at all. Now, the gym is his playground. He improvises games and movement around all of the apparatus. But beyond the playful nature he has managed to pick up some pretty darn good technique with regard to rowing, throwing slam balls over his shoulder, pull ups and countless other primal movements. To him and to all the kids, its not working out it is just play. So next time you are thinking about how hard the “workout is” remember its just play after all.

Workout of the Day
4 sets not for time
Barbell Lunge x 10 (5/5)
Seated Single Arm DB Press x 8/8
(If possible sit in a V- Position)

3 rounds
400m Run
15 V ups
15 Tuck Ups
15 Ring Rows
30 SuperMan Back Extensions

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No friend should let their friend squat too high. they may not thank you today but tomorrow or the day after.

Workout of the Day
Active Mobility- Ham/ Adductor Smash

5 rounds for time
12 DB Deadlifts (#40-#50/ #25-#35)
9 DB Hang Power Clean
:20 L-Hang
20yd (Out back Out) Shuttle

WArm Down
3 x 300m/250 row
1:00 Weighted Pillar

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The beauty of a Monday. A fresh start. An Opportunity to improve on the week prior.

Clean and refreshed.

Workout of the Day
Back Squat 5×2 (work up to last week’s weight and try to increase it) all 5 sets same weight

Task Oriented “Fight Gone Bad”
3 rounds -Rest 1:00 between rounds
Round 1: 15 reps
Round 2: 20 reps
Round 3: 25 reps

-Wall Ball
-KB Sumo Deadlift High Pull
-Push Press
-Calorie Row

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Yoga is out on Thursday’s for now but being awkwardly awesome is in. Come join Bennycakes for some funky movement, mobility and who knows maybe even some sweet skill progressions. Take the hassle out of improving by adding in some fun uncomfortable conversation in a small group setting! You know you want it. Adult beverages welcome. Come join us 6:30 on Thursday’s no experience necessary .

REMINDER : Due to Easter we will be closed this Sunday. Enjoy your loved ones and eat at least one ham and two lamb shanks! Oh and also be thankful 

Workout of the Day
Every :90 x 12
Rounds 1-4
1 Snatch Pull + 3 Hang Power Snatch
Rounds 5-8
1 Snatch Pull + 2 HPS
Rounds 9-12
1 Snatch Pull + Power snatch
*build as you feel comfy

5 rounds for time
10 T-2-B or KTE
15 Ball Slams
200m run