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Monday 151207 Back Squat 2RM and Baseline

Happy Holidays CrossFit Malibu! It was great to have you over to celebrate with us on Sunday. Whatever and however you celebrate- have a great Holiday Season and New Year over these next few weeks!

A few notes about this week:
Tuesday’s training session is a memorial workout dedicated to Ted, a friend of ours/CFM who was killed in an accident on this day in 2009. He was one of the first athletes at the Hut. We will do an underground strength WOD to remember Ted. This will run in each WOD session on Tuesday
Wednesday you will have the chance to PR a past Whole Life Challenge WOD from May 1, 3 or June 26, 28 2014! Of course, you don’t have to have done it already to participate. Look in your journal early in the week and if you find that you did this back a year and a half ago… then make sure that you get in here to test yourself on Wednesday.
Saturday’s 8:45am session is Helen… a benchmark girl WOD that is always fun to retest:)

Sometimes its those dark and cold mornings, when it is hard to get out of bed, that you make a break through!
Sometimes its those dark and cold winter mornings, when it is hard to get out of bed, that  you make a break through!

Monday’s WOD at 7 and 9am, again at 4 and 6pm
Midday Open Training Hour, Strength class at 5pm
Back squat
30 minutes to work up to a heavy 2 rep set
Post heaviest 2 rep set to chalkboard/journals… look to PR your back squat!
-then-
CrossFit Baseline*
For time:
500m row
40 squats
30 Abmat butterfly situps
20 push ups
10 pull ups
Compare to Feb 2 2015, Nov 6 2014, Sept 11 2014, Dec 31 2013, Nov 14 2013, Sept 20 2013, Apr 24 2013, OR possibly the first page in your journal as your first WOD at CFM for your intro session!

**Andy Petranek of CrossFit Los Angeles wrote this WOD as a good way to introduce newcomers to CrossFit. He gets author’s credit for this and I would venture to say that HUNDREDS if not thousands of gyms and personal trainers use “CFBaseline” as an assessment tool and as an introduction to CrossFit. To use this as the first benchmark workout that new athletes do is to demonstrate what high intensity really FEELS like. To demonstrate that with only a handful of minutes, the human body (and let’s not forget- the human brain) is capable of causing a lot strain and struggle… which is a frequent byproduct of producing MORE work, FASTER.

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