We have LOTs of outdoor workout space

WODs for Aug 28- Sept 2, 2017

We start the Whole 30 program on Friday September 15th… keep reading about it on these blog posts to decide that it is right for you! This new program start date dovetails well with the new Whole Life Challenge that begins on Saturday September 16th! Join our team here!

The Whole30 Program Rules (from the Whole 30 website)
Yes: Eat real food.
Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed.

No: Avoid for 30 days.
More important, here’s what not to eat during the duration of your Whole30 program. Omitting all of these foods and beverages 100% for 30 days will help you eliminate cravings, restore a healthy metabolism, heal the digestive tract, reduce systemic inflammation, and discover how these foods are truly impacting how you look, how you feel, and your quality of life… go HERE to continue reading “Step 2” of the Whole 30.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
400m run
30 KB swings (24/20kg USSR)
30 wall ball shots (20/14#)
Post time and scaling to chalkboards
Strict 25 minute cut off

Monday 5pm STRONG Specialty
Sleds and Sandbags

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For five rounds every 5 minutes complete:
15 DB push press (45/30#)
15 pull ups
15 push ups
Max rep toes to bar in rounds 1, 3, and 5 until the 4 minute mark
Max rep double unders in rounds 2 and 4 until the 4 minute mark
Rest exactly 1 minute
Post total number of toes to bar and double unders to chalkboard

Tuesday 5pm Open training hour

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
Back squat
3-3-3-3-3-3-3 for total volume
Add 7 loads and post to chalkboard/journals
Attempt to use load reached on July 14 2017 for all 7 sets

Wednesday 5pm Specialty Regionals WODs
For time complete:
1000m row
50 thrusters 20/15kg
30 pull ups
Post time to chalkboard/journals/PR board
Compare to: July 19th in Wed 5pm Specialty class… and also in group WODs on April 8 2016, Dec 14 2015, July 22 2015, August 18 2014, April 19 2014, Feb 8 2014, May 1 2013, April 23 2012, Oct 12 2012, Dec 24 2012

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“DT”, A Version
10 rounds for time of:
Deadlift, 6 reps
Hang power clean, 5 reps
Push jerk, 3 reps (70/50kg for all movements- one barbell)
Post time and load to chalkboard and journal

Compare to Aug 28 2015… almost exactly 2 years ago.
Compare the regular Hero WOD “DT to: July 17 2017, April 18 2017, June 10 2016, June 29 2015, June 3 2015, July 4 2014, April 8 2014, Jan 8 2014, Oct 18 2013, July 5 2013, May 9 2013, Nov 12 2012, June 4 2012, Nov 8 2011, April 15 2010

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Thursday 5pm Open training hour

Friday’s WOD at 7 and 9am, again at 3 and 5pm
Walking lunge 100 ft. (4 times across big room is one way to measure it… or go outside and do 4 laps across 6 mats)
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time and scaling to chalkboard

Saturday 9:30am Group WOD

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.

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