We open up the week with a 2 mile road run. If you are a non-runner for mechanical or psychological reasons- PLEASE show up anyway. You will be given a similar workload to complete inside of the Hut in your small group. Runners- it would be helpful to wear a digital watch to record your mile splits.
Now is the time to advertise the CrossFit Malibu 5km Run on December 9th at 8am. It starts one hour after the Point Dume Sprint Triathlon… in, up, and around Point Dume. It is open (and complementary) to all CrossFit Malibuites and their friends and family. Bring them out to join in! The course is awesome AND you will be able to cheer on and be inspired by the CrossFit Malibu Triathlon Team as they race our ocean-view, home-field course. Do you and/or a friend want to race the triathlon course? The cost is $35 and open to CFM athletes, friends and family- though the field will be very limited! Join as a relay team for the same price.
Territory Foods pick-up on Monday and WEDNESDAY this week!
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Run 2 miles for time
Post time and one mile splits to chalkboard/journals
If you PR on one of the miles (it could happen!) post to PR whiteboard
Monday 5pm Specialty Session- STRONG
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat 3-3-3-3
Thruster 3-3-3-3 (from ground)
4 attempts at max L-sit holds (on rings or parallettes, scale to h-sit)
Post loads and total time in holds to chalkboard/journals
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
Three rounds for time of:
15 pull ups
15 pull ups
Post time and scaling to journals/chalkboard
Wednesday 5pm slot is run as an Open Training Hour this week
Thursday- we are grateful for YOU… and closed all day today for Thanksgiving
Go Outside And Play!
Friday’s BIG GROUP WOD at 9:30am
Saturday’s BIG GROUP WOD 9:30am
-regular Saturday session