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Tuesday HP Snatch and a Couplet

“What I did over winter break”  -by Kolby
Over Christmas Break I flew into Colorado. This was the first time I had been in Colorado and I was expecting extremely cold weather (and it was) but I was surprised that the cold didn’t bother me as much as I thought. Over the course of the week I was sure to stay active and have fun in the snow! Here are some things I did while in Colorado:
Sunrise run (about 10 degrees but beautiful mountains and snow)
Hill sledding
Snowboarding
Cross country skiing
and I even got a WOD in at CrossFit Thornton in Denver! (early 6am class!).  As much as I enjoyed the snow I am extremely grateful to be back in sunny Malibu to train and play with all of you! Looking forward to an awesome year of becoming BETTER with CrossFit Malibu and its amazing community.
Specialty Classes
I am proud to announce our new specialty classes starting January 4th. As the new year rolls in and the CrossFit Games Open nears we are gearing up with ALL specialty classes. Monday through Thursdays at 5pm we will step up our game.Mondays and Wednesdays will be open prep/competition style WOD. The bar will be raised and you will see some tough WODs. We will start most days with either strength intensive or high skill movement prep and will finish the day with a competition style WOD that will be sure to push you to your limits as an ATHLETE at CrossFit Malibu.

Tuesday nights will be open prep gymnastics skill work containing any number of the following movements: Handstand Push ups, Toes To Bar, Bar Muscle up, Ring Muscle Up, Ring Dips, Chest to Bar Pull ups, Pistols, Handstand Walks. . . and the list goes on. We will be working on mastering high level gymnastics movements in order to start incorporating them into your daily WODs.

Finally, Thursday nights will continue to be dedicated to open prep for Olympic Lifting/Barbell Movements. There will be an emphasis on technique BUT we will also focus on moving some heavy weight consistently in order to master these movements for when they come up in the open.

Ellie went for her first ski outing last week… good thing she saturated with us and the Hut and was ready to go!
Ellie went for her first ski outing last week… good thing she saturated with us and the Hut and was ready to go!  Way to get out there are try something new… that is inspiring!
Join CrossFit Malibu and our growing team for the Whole Life Challenge.  This 8 week program begins January 14th!  Click here to find out more
Tuesday’s WOD at 6, 7, and 9am again at 4 and 6pm
Midday Open Training at noon and Gymnastics Open Prep at 5pm
Hang power snatch
15 minute time limit to work up to heavy 3 rep set
Post load to chalkboard/journals
-then-
For time:
30 DB snatch (70/50#) alternate sides as needed
20 ring dips
25 DB snatch
15 ring dips
20 DB snatch
10 ring dips
Post time, load and scaling to chalkboard/journals

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

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

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