The Point Dume Sprint Triathlon is this Sunday, Oct 11th and the Race Start is at 7am. Come race our sprint triathlon course with a half mile swim, 12 mile bike and a 3 mile run. All you need is a bike and some shoes. The water is super warm and the course is really fun- you are already fit enough to finish! The cost is $35 and you can register HERE. All CrossFit Malibuites, friends and family are encouraged to participate. If you’d like to split the course up as a relay- your team pays the same low price- so get a partner/some partners and come play!
We have some amazing raffle prizes that are available for all participants and volunteers!
Wednesday’s WOD at 7 and 9am again at 4 and 6pm.
Midday Open Training Hour at noon, Strength class at 5pm
Heaving snatch balance (from rack)
20 minutes to work up to a heavy, well executed 3 reps
-then-
As many reps as possible in 10 mintues of:
Back burpees with jump over barbell, 6 reps
Push press, 2 reps (75% of 1RM established last week!- taken from the ground)
Each round the push press will increase by 2 reps. LIke this: 2, 4, 6, 8, 10 reps etc.
Post load and total number of reps to chalkboard/journals
