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Monday 151116 TGUs and AMRAP 10 Minutes

Coming Event in 2016: CrossFit Malibu to Compete at Spartan Race, Temecula over the weekend of January 30 and 31st. There are already a few people entered in the Sprint obstacle course race on Sunday morning- a 3+ mile race with plenty of obstacles.  On Saturday morning is the “Super”- which is an 8-10 mile version of the Spartan obstacle course race.
A few years back we had a CrossFit Malibu weekend at the Spartan Race in Temecula and had a blast- so we thought it was time to do it again.  There are plenty of accommodations near Vail Lake in Temecula where the race is held.  A few people have already booked rooms at the Temecula Creek Inn… there are hotels half that price AND there are places that cost double.  You choose your level of comfort in terms of accommodation … and you choose your level of suffering in terms of races!  Either way- we will plan a group dinner and great fun at the races.  We can talk more details in coming weeks.
The MAIN way to train for a Spartan race (especially of the Sprint variety) is to simply DO CROSSFIT.  Train in about 3 group WODs each week- and you will get through the course ahead of the middle of the pack.  We will be offering a Sunday morning Spartan race training series over the course of the next 3 months- that will give more sports specific training and more running to get you even more prepared…. for those of you over achievers and for athletes who really want more sprint preparation as well as more obstacle-style training.  Stay tuned for dates and times!

We welcome one of our current CFM athletes and former coaches back to the coaching floor this morning- thanks to Hannah D for teaching the 9am session today.  Hannah is currently the Health and Wellness Education Coordinator at Pepperdine University- a job she moved back to Malibu to take on after finishing up a masters degree in exercise science and nutrition and then teaching for a stint at a high school in Tennessee.  She was training there at CrossFit Talon.

There will be a ROW workout this week… anyone want to guess which day it will hit?!
There will be a ROW workout this week… anyone want to guess which day it will hit?!

Monday’s WOD at 7 and 9am, 4 and 6pm
Midday Open Training at noon and Strength class at 5pm
Turkish Get Ups
3L, 3R (KB or DB)
15 minutes to heaviest load possible
Post heaviest 3L/3R rep set to chalkboard.
-then-
As many rounds as possible in 10 Minutes of:
DB snatch, 10 reps
DB goblet squat, 10 reps
10 decline push ups
Post load and number of rounds to chalkboard/journals
Use the same DB for all movements

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MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

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GROUP CROSSFIT

For those looking for motivation in
a community setting

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