We have LOTs of outdoor workout space

Friday 151204 Run Squat Sit up AMRAP

The CrossFit Invitational is a competitive event between 4 teams representing the US, Canada, Europe and the Pacific (Australia and surroundings).  It is happening this Sunday in Madrid Spain and you can watch it LIVE online from 7-9am HERE and on ESPN’s various channels later in the day (or week).  It is fun to see top Games athletes compete on teams, head to head, in a short, 2 hour format.  You don’t have to watch 37 heats of the same event, you don’t have to drive to the StubHub Center, you don’t need to spend 5 days rechecking the leaderboard every 20 minutes.  All you have to do is wake up early on Sunday (or wait until later if you don’t care about seeing it LIVE!) and tune in.  Cheering is encouraged… setting up a home gym in your living room and inviting 4 of your friends to do the WODs “alongside” them as if you are team would be weird… and kind of awesome.
Breaking news… since reigning CrossFit Games Champion Ben Smith is injured, some dude named Rich Froning will be stepping in to take his place; previously he was slated to coach the team.
Later that day, you can hitch a ride over to our house and celebrate the holidays with your favorite CrossFit Malibu athletes, live and in person.  Sunday Dec 6 at 3-6pm.  Look forward to seeing you!
Ken, Alex, Dusty and Des (l to r) suffer through the Bear Complex, can you see it one their faces?
Ken, Alex, Dusty and Des (l to r) suffer through the Bear Complex, can you see it on their faces?
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Noon Open Training Hour
As many rounds as possible in 20 minutes of:
400m run
80/60kg front squat 10 reps (from rack)
20 scott ups (20/10kg plate+abmat)
Post load and number of rounds/reps to chalkboard/journals

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