WOD 2/20

3 Rounds
400 M Run
15 Handstand Push-ups
15 Ring Dips

A people that values its privileges above its principles soon loses both. Dwight D. Eisenhower

Fish Oil and the Zone, a potent combo via CrossFit Balboa

**Reminder**- Tomorrow is the Potluck Nutrition seminar CLICK HERE for details.  Do us a solid and RSVP in the comments if you plan on attending.

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Results
Rob       11:11 (Pike Push-ups)
Anne       12:44 (Knee Pike Push-ups, Jump)
Shera       10:46 (Pike Push-ups ROM, Jump)
Kristin       11:37 (Knee Pike Push-ups, Jump)
Keir       12:43 (Pike Push-ups)
Wes       12:56 (Pike Push-ups)

WOD 2/19

Power Cleans

3-3-3-3-3

Optimism, unaccompanied by personal effort, is merely a state of mind, and not fruitful.
– Edward L. Curtis

Be a finisher!

**REMINDER**- Our Potluck Nutrition Seminar is this Saturday @ 1 PM CLICK HERE for the details.  It will be approximately 2 hours, Free for CFA Members and $40 for Non Members.
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AM Results
Rob 105 115 125 135 135  
Ana 55 65(F) 55 55 65×2
HPCs
Boone 155
175 185
185
185  
PM Results            
Shane 155 155 185 185 185  
Tristy 85 95 105 105 105  
Betsy 65 65 70 80 85×2  
Stacey 85 95 105 105 105  
Seth 75 95 105 115×2 115

 

WOD 2/18

5 Rounds
15 Snatch Balances (45 lbs)
15 Push-ups
Bear Crawl (Down and back)

To be pleased with one’s limits is a wretched state. -Johann Wolfgang von Goethe

Beat the Stress

**REMINDER**- Our Potluck Nutrition Seminar is this Saturday @ 1 PM CLICK HERE for the details.  It will be approximately 2 hours, Free for CFA Members and $40 for Non Members.

Betsy getting some serious air!
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AM Results
Kristin     12:22   (PVC, KPU)
Anne     11:30   (PVC, KPU)
Shera     10:27   (PVC, KPU)
Helen     9:02   (4 Rds: 10 OVHS, 10 SPP, 10 KPU, 1/2 BC)
PM Results
Boone 15:24 Rx
Shane 10:01 Rx
Tristy 9:09 (15 lb, KPU)
Keir 10:02 Rx
Stacey 8:56 (15 lb, KPU)
Betsy 8:58 (15 lb, KPU)
Ana 10:46 (PVC, KPU)
Megan 11:11 (PVC, KPU)
Sherman 12:41 (Rx, KPU)
Rachel     11:11   (15 lb, KPU)
Seth 9:56 (15 lb)
Wes 9:15 Rx

 

WOD 2/17

45 Double Unders
45 Wall Balls
45 Pull-ups
45 Double Unders

Each time we face our fear, we gain strength, courage, and confidence in the doing. -Anonymous

Who wants to look like a Gladiator!?

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AM Results
Rob 8:36 (Tuck Jumps, 15 lb)
Anne 8:03 (Tuck Jumps, 15 lb, Jump)
Keir 13:39 (20 lb)
Wes 8:08 (20 lb)
PM Results
Kristin 8:50 (Tuck Jumps, 10lb, Jump)
Tristy 5:29 (Tuck Jumps, 15lb, Jump)
Seth 11:05 (15lb, Double Unders/Singles)
Ana 11:54 (Tuck Jumps, 10lb, Jump)
Boone 7:54 (20lb)

WOD 2/16

Hang Power Snatches 
1-1-1-1-1

then…

21-15-9
Jump Squats (45 lbs)
Sumo Deadlift High Pull (95 lbs)

You cannot tailor-make the situations in life but you can tailor-make the attitude to fit those situations. Zig Ziglar  

Biggest Loser BS…

Check out the new gallery link! 

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AM Results
Anne     25, 35, 35, 45, 55, 65   5:15 (PVC, 65)
Kristin     35, 45, 55-f, 55, 55   4:41 (PVC, 45)
Keir     115, 120, 125, 130, 135   4:04 Rx
Wes     175, 185, 190, 195, 195   3:04 Rx
PM Results      
Shera     25, 35, 35, 35, 35   3:54 (PVC, 35)
Seth     65, 85, 85, 85, 90    4:05 (15 lb, 65 lb)
Boone     115, 135, 145, 155, 165-f   3:10 Rx
Tristy     65, 65, 70, 75, 75   3:29 (15 lb, 65 lb) 
Megan     35, 40, 40, 45, 50    3:31 (PVC, 45 lb)
Sherman     65, 65, 65, 75, 95   4:07 (45 lb, 65 lb)
BWOD: 50 Squats, 500 M Row
Jessica 4:31    

WOD 2/13

6×200 Meter
Time Trials 1 minute rest in between

then…

7 Rounds
6 Pull-ups
12 Squats 

Action is the foundational key to all success. Pablo Picasso 

AM Results 200(1) 200(2) 200(3) 200(4) 200(5) 200(6) MetCon Time
Anne :35  :37  :36  :38  :37  :37  5:06 (Jump)
Rob :33 :35 :32 :32 :31 :30 5:42
Kristin :35 :34 :35 :36 :40 :41 4:53 (Jump)
Shane :24 :26 :25 :28 :29 :27 4:10
Wes :27 :29 :28 :30 :31 :31 4:36


WOD 2/12

5 Rounds
Max Pull-ups
400 M Run

“What we do upon some great occasion will depend on what we already are; and what we are will be the result of previous years of self-discipline.” – H.P. Liddon 

AM Results:
Anne 122 (Jump)  19:54
Keir 80 15:34
Shera 104 (Jump) 15:45
PM Results:
Danielle 51+? (Jump) 15:44
Stacey 45 13:51
Betsy 79 (Jump) 15:30
Seth 49 14:54
Wes 15 (CTB) 15:31

WOD 2/11

Back Squats
5-5-5-5-5

In all human affairs there are efforts, and there are results, and the strength of the effort is the measure of the result. James Allen 

AM Results:
Anne 125, 135, 135, 145, 145
Keir 205, 225, 255, 275, 300
Shane 255, 275, 295, 315, 335
PM Results:
Helen 65, 65, 65, 65, 75
Kristin 85, 95, 95, 85×2, 80
Danielle 85, 95, 100, 105, 110
Corey 225, 235, 245, 250, 250×4 
Wes 315, 345, 375, 395, 400
Betsy 105, 110, 115, 120, 125×4
Megan 105, 110, 115, 125, 125
Stacey 125, 145, 155, 165, 175
Tristy 135, 145, 155, 175, 185×3
Ana 65, 75, 85, 85, 95 
Rachel 105, 110, 120, 125, 130
Boone 205, 225, 235, 235×3, 225