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Monday 160208 Front Squat 1 RM and TGUs

The CrossFit Open is a worldwide CrossFit competition. We do it every year but this time around we are creating an even BIGGER and BETTER event to ramp up the fun and excitement… it is called the “CrossFit Malibu Intramural Open” 

Our goals at CrossFit Malibu are to educate, improve, and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring.

Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.

Last Saturday's big group WOD is getting up warmed up for the CrossFit Games Open on Saturday mornings
Last Saturday’s big group WOD is getting up warmed up for the CrossFit Games Open 

In 2016 through the Open, we’re going to have Multiple intramural teams competing. And you’re going to be on one of them.

The Intramural teams don’t have names yet. But their Team Coordinators will be chosen soon.

Yep, we chose the FUN bunch to be team coordinators, not necessarily our traditional top scorers. We want you to sign up this year; are you really going to say no? I don’t think so. 🙂

REGISTRATION
Registration for the Open can be done at games.crossfit.com, and choose CrossFit Malibu as your Affiliate.

DRAFT/TEAMS
All team coordinators will be ‘drafted’ onto an Intramural team. We want to ensure even distribution of our most competitive and most fun athletes.

You will also have the opportunity to “create your own team” with a group of 5-7 members.

Following that draft, the teams will have the opportunity to recruit more players that are “Non-CrossFitters”. Every team can bring in as many people as they would like. The more people you have on your team, the better chance you could have at being the winner!  Non-CrossFitters will do a scaled and modified version of the Games Open WOD.

POINTS
+1 Point – Attendance: every member of a team that completes an Open workout at CrossFit Malibu each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors!

+1 Point – Top 3: every male AND female member who places among the Top 3 at CrossFit Malibu for each workout (Rx only) gets an extra point for their team.

+1 Point – Open announcement: If there is a member of your team at the open announcement at 5pm on Thursday night your team gets a point.

+1 Point – WOD Prediction: the team with the closest predicted workout PRE open announcement gets one point for their team.

+5 Points (team) – Spirit: The team with the most noise, pride, and PRESENCE each week will receive 5 bonus points.

+5 Points (bonus) – 6th workout: see below.

WORKOUTS
In 2016, athletes competing in the Open will have only four days to complete each workout. The Open will have five workouts; we have a BONUS tournament/gathering planned on April 2nd… the 6th Saturday of our Intramural Tournament… this concludes with a group WOD, an awards ceremony and BBQ gathering.

As usual, you can be tested at any CrossFit Group time on predetermined test days: All group classes on Friday will be The Open WOD. If you cannot make the Saturday class then you can still score points for your team by completing the workout on Friday. (Members only)

Then Starting February 27th and every following Saturday (March 5, 12, 19, 26) from 8:30-10:30am we will have our in house “game-day” where we encourage everyone to participate. After everyone has worked out, everyone is invited out to lunch in the area, location TBD.

The ONLY other make up opportunity is Monday at 12pm during open gym. If you are on the road- you can contact a CrossFit gym in advance and join their Games Open WOD.  You still contribute points to your team if you complete the WOD by then.

PRIZES
We’ll have some random draws each week on Saturday for prizes, including gear and training packages. The top team will also earn a grand prize AND awarded medals .

Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and best of all you will get outside and PLAY. 

Register online at the CrossFit Games site, and let’s start this party!

IMG_8830
sign up online and add your name to this board… this is going to be an epic 6 week series!

Monday’s WOD at 7 and 9am, 4 and 6pm
Midday Open Training Hour at noon and Games Open Strength Prep at 5pm
Front squat
1-1-1-1-1-1-1
Post new 1RM to chalkboard/journals and PR white board
Use the remainder of the hour to work up to heavy 3 rep sets (right/left) of Turkish get ups

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.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

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