As December continues to roll through and the New Year approaches… don’t forget the importance of getting yourself in the gym to work on your GPP.  And today’s One Mile Run is a VERY important part of your general physical preparedness program!  We all know that with family around and lots of things going on it is really easy to find excuses not to come in to the Hut. You all have been committed members to CrossFit Malibu and we are  committed to helping you enjoy life to the fullest via health and fitness that transfers into all other realms in your life. We want to see you thrive in everything you do. So come in a few days a week, focus, work hard, and watch the results just keep rolling in.     ~Kolby

Sat 8:45am benchmark WOD- “Helen”- a great way to test your progress at year’s end

Sun 9am bootcamp WOD with Kolby at the Beach… this is an event he is doing for lululemon Malibu- meet at the NEW lululemon store near Marmalade at 9am.

Friday WOD at 7 and 9am and again at 3 and 5pm
Midday Open Training Hour
15 minutes dynamic warm up, running drills and mobility work
-then-
1 mile run for time
Post time to chalkboard and PR board!
Compare to your time listed on the whiteboard. Some recent dates are: Oct 29 2014, May 14 2104.
Non-runners will row 2000m; recent 2k row times: Aug 3 2015, Aug 5 2014
-then-
As many rounds as possible in 6 minutes of:
3 Toes to bar, 3 push ups, 3 back burpees
Continue adding 2 reps each round for each movement
(5, 7, 9…)
Post total number of reps completed to chalkboard.