A reminder about some scheduling changes that go into effect today:
- There is no longer a 10am WOD on the weekly schedule
- There is no longer an 8am Fundamentals session on the schedule
- All Specialty Classes run in the 5pm times slot
Keep taking advantage of a few new additions to CrossFit Malibu:
- Noon Open Training Hour each weekday- you get the freedom to choose what you want to do while being supervised by a coach
- the facilities to keep you nice and clean- WOD, wash and GO!
Strength Class for October= All Things Squatting… each Monday and Wednesday evenings at 5pm you will develop strength, positioning, mobility and ability in various squatting methods. Come increase your position getting up and down over the next 4 weeks.
When you are complaining in your mind today about getting up on the box… just remember that the above day was much more difficult with those heavy DB in your hands!Monday’s WOD at 7 and 9am and again at 4 and 6pm
Noon Open Training Hour and Strength Class at 5pm
Skill- rope climb and gymnastics positioning
Gymnsatics Stations
-then-
For time of:
10 burpee box jumps (20/16″)
40 horizontal ring rows (heels on box elevated to be even with bottom of rings is Rx)
10 burpee box jumps
25 horizontal ring rows
10 burpee box jumps
25 horizontal ring rows
10 burpee box jumps
Post time and scaling to chalkboard
