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I am most definitely sure that when Greg Glassman started back in 2001 they never could have anticipated the reach they would have had and the evolution the free website would endure. Now some 16 years into the process it has become more than evident that the greatest impact that CrossFit has had to this point is the empowerment of women and the reality that they are in fact more capable then any man will ever be. So if you haven’t yet check out a little motivation above on this even of 17.5 and the close of the OPEN

Workout of the Day
Grab a Partner and row casually for 20 minutes

Then Tabata:
-Ball Slams
-hip bridges
-Step Ups
-Lite KBS
Focus on moving well and consistency with your breath

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Half the 4:30 getting after a little old school Helen. With all the bells and whistles in the fitness industry its always pretty awesome to take a step back and revisit some of the old school named Workouts. They are all about getting down and dirty, pushing yourself and finding that door into the dark place. It is beyond this door that we are truly able to find our potential.

Workout of the Day
4 rounds for completion/load
300m/250m row (75% effort)
10/10 Single Arm DB Press
20 Superman back extensions

Double Unders
DB Snatch (try to add weight to each set)
1 Round of “Durante Core”

*Durante Core=
10 hollow rocks
10 tuck ups
10 v-ups
:10 Hollow Hold

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The boys of Sunday taking advantage of a nice recovery session during our new Yoga Class. This class is organized around improving mobility, kinesthetic control, recovery and ultimately improving your overall well being. Dont miss out an opportunity to improve. Classes are Thursday at 6:30pm and Sunday at 10:00am

Workout of the Day
Back Squat 5×5 (+last week)

3 rft
400m Run
21 KBS (24kg/16kg)
12 Pull Ups

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and 17.4 is 16.4… Castro back at it again.. too bad its not cold brew coffee pony keg stands with friends for time.

Happy St. Patrick’s Day to everyone, make sure you wear your best green.

Last minute schedule adjustment to Friday Nights Classes.. There will be NO 6pm class. Everything else is good to go!

Workout of the Day

Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups


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Reminder about our Yoga class tonight, which will replace the 6:30pm on Thursdays. Please bring a yoga mat with you and an awesome attitude. Hope to see a bunch of you there to hang with NAOMI!

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by Henry Rollins
I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.


When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why.

I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time.

As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time.

I didn’t think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the black board. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no.

He told me that I was going to take some of the money that I had saved and buy a hundred pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn’t even drag them to my mom’s car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.’s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn’t want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn’t know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away.

You couldn’t say s–t to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble.

That which you work against will always work against you.

It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn’t see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone.

It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Workout of the Day
Every :90x 12
3 x Power Clean

100/75 Push ups for time
complete a 25yd prowler push every break
-rest as needed between efforts

3x Not for time
500m row + 15-20 Evil Wheels or GHD Sit ups

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We have been busy over the last couple weeks working on trying to improve the overall Balboa experience from the backend but now it is time to implement which means we all need to get involved.

First thing on the agenda is a clean up! We are asking that everyone search for loose items such as Strength Wraps, Jackets, Shirts, Etc and collect them. Anything left behind at the end of the week will be donated and or removed.

Second and super important is class time adjustments.
Balba45 is live and a go. Tuesday and Thursday at 8:30am and Wednesday 6:30 pm

#BalboaBend (YOGA) Thursday 6:30pm and Sunday at 10:00am.

The Wednesday and Thursday 6:30pm regular scheduled classes have been replaced with both the Yoga and Balboa45 until further notice. These classes are free to all so please get the word out.

If you have any feedback please let us know.

Workout of the Day
Every 2:00 x 5
Back Squat x5 (+2-5kg to last week )

AMRAP 12:00
200m run
16 Single Arm DB Cluster (8/8)
20 Abs of choice

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You really got to love this time of year. The time where El Dave Castro fiddles his thumbs and then plops out another workout that will challenge many of us to try movements for the first time.

The “Open” has evolved over the years and of recent has become a crucible for Elite Athlete’s to qualify for their ultimate goal, The CrossFit Games. During this evolution money and sponsorships have reared their head bringing with it a higher level of competition for those at the top, thus needing more technical events. In this, the average CrossFitter sometimes find ourselves looking at a Workout in awe and despair. Wondering all sorts of negative thoughts.. “I can’t do that”…”That’s Heavy”… or better yet “F That.” But when you apply some context and understand that the Open is in fact a stepping stone for identifying the fittest of the fit then we start to look at the positives. This is a chance for us to try new things; lift a weight we didn’t think we could, try a legit pull up, Snatch, and even just get uncomfortable. The reality is we are blessed and lucky to have the opportunity to move and face adversity head on.

Looking forward to seeing people do some incredible things. Either way this will be a great workout

Workout of the Day
-Active Shoulder, Thoracic, Calf Mobility

Prior to 8:00, complete:
3 rounds of:
• 6 chest-to-bar pull-ups
• 6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
• 7 chest-to-bar pull-ups
• 5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:
• 8 chest-to-bar pull-ups
• 4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:
• 9 chest-to-bar pull-ups
• 3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:
• 10 chest-to-bar pull-ups
• 2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of:
• 11 chest-to-bar pull-ups
• 1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Score: Number of reps completed. Total reps possible is 216. Log your time to your notes as a tie-breaker.

Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.

Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Extra Pump Work
3-5 Sets
10 DB Floor Press
10 Evil Wheels
20-30 Banded Tricep Extensions
*Rest as needed
**Score Load used for DB Floor Press

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We are pumped to announce that we will be introducing a Yoga class Twice A week beginning Thursday 16th and Sunday the 19th.

Feel-Good Slow Flow Yoga with naOMi
Join Naomi on Sundays at 10 a.m. and Thursdays at 6:30 p.m. for a feel-good, slow-flow yoga vinyasa class.
Gain the flexibility and balance needed to push you to your highest potential – and break free into new levels of performance – by mixing in this slow, reflective and flexible approach to your fitness routine.
It’s the perfect Yin to your high-intensity Yang. And it’s only available here at CFBalboa.
As a former competitive swimmer, Naomi is no stranger to high-level athletic competition – and the strength, stamina and flexibility needed to perform and recover. Trained as a yoga teacher by the prestigious YogaWorks program, she stresses proper alignment in asana (postures) and clarity of mind in all her classes. With experience working with athletes and weight lifters to develop and cultivate a practice that works best for them. Naomi’s own journey through yoga has been nothing short of transformative, and she relishes the opportunity to provide a time, place and space for others to explore and expand their bodies and minds.