We have LOTs of outdoor workout space

Friday 170203 Row and Thrusters

Did you notice the rep scheme for this WOD?  You might have instinctively read it as 21-15-9… but look at it again.  Now you understand that it is an increasing rep count and that makes this a little more mentally challenging.  For the initial movement in the couplet- it is really not a lot of rowing.  This should tell you that it has to be done in a sprint.  You also noticed that the thrusters are a notch heavier than Fran- which lets you know you won’t likely make these sets unbroken.  Unless you go for it on the first set… BUT is that a good idea?  Think about how you are going to break this one apart BEFORE you arrive at the Hut to test yourself.  Play out the entire scenario and then try out your strategy.  Post-workout when you write up the details in your journal- I encourage you to take an extra minute or two for a write-up about how your strategy worked for you, how you altered it along the way, perhaps most important of all: what will you do differently NEXT TIME (yes, a foreshadowing of this WOD coming up in the future!)

Jackson, age 14, learns the Turkish get up in the Elements program

Friday at 7 and 9am, again at 3 and 5pm
9-15-21 reps for time of:
Row for calories
Thrusters (50/35kg)
Post time and load to chalkboard/journal

-Reminder: no open training hour on Fridays

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


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

What are you looking for?


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


For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.