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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