The CrossFit Lift Off is an event to put on your calendar- coming up on Saturday morning, November 5th- we will host a morning of “WODs” similar in structure to the CrossFit Open. But with this event there are 2 KNOWN events and only 1 UNKNOWABLE. The knowns are 1) Set a 1 rep max snatch and 2). Set a 1 rep max clean and jerk. The 2 previous events run by CFHq that involved olympic weightlifting also had a 3rd WOD that involved an AMRAP including one Oly movement and 2-3 other bodyweight activities. This “3rd WOD” will BE the 9:30am WOD for the day… and the olly lifting will take place in advance. We will be taking sign ups very soon!
A few welcomes go out to a number of new CrossFIt Malibu athletes. Those of you in attendance at last Saturday’s Big WOD met Lisa- she has joined with a few group classes recently- she is the author/photographer behind 108 Rock Star Guitars. Jason S is an officer with the Santa Monica Police Department and he is just about through fundamentals. Glad to have you both at CrossFit Malibu.
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm Open training hour
As many rounds as possible in 15 minutes of:
12 jumping split lunges *
9 scott ups on 20/10kg bumper plate with abmat
6 heavy Russian KB swings 90/70/53#
3 muscle ups**
Post number of rounds and reps to chalkboard/journals
*scale to step lunges
**scale to muscle up transition work