Happy Daylight Savings Time… to those of you who attend evening classes, this comes as a welcome change with sunnier skies as your 6pm class begins. Only a few more weeks until we will have sunshine as the Hut closes at 7pm!
For those of you in the early sessions- including the new 6am Wednesday class– this change is accompanied with pitch black even as 3-2-1-GO is called, and at least for a few days- we won’t even see the sunrise until the 7am class starts up.
Adding insult to injury- we have lots of rain (at least lots of drizzle and clouds) well into next week. But do not despair- we still have the excitement of the CrossFit Malibu Intramural Open for 2 more installments- so join us this Thursday night at 5pm for the next annoucenment!
Remember the 2 new specialty classes: Mobility on Monday at 5pm and Natural Movement on Wednesdays at 5pm. Both are great ways to supplement your strength and cardio work that you love so much… especially during our more competitive Open Season.
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every other minute for 8 rounds of:
Power snatch, 2 reps (AHAP)
Max wall ball shots til the 40 second mark (20/14#)
Box jump, 1 rep (34/28″)
Post total WB shot reps, loads, and box height.
Monday 5pm Specialty Session- Mobility
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Broken “DT”- a version
5 Rounds for time of:
70/52kg deadlift, 12 reps
70/52kg hang power clean, 9 reps
70/52kg push jerk, 6 reps
Rest exactly one minute
Not a direct compare, but use previous “DT”s- times and weights to determine scaling/loads.
Nov 3 2017, July 17 2017, April 18 2017, June 10 2016, Nov 23 2015, June 29 2015, June 3 2015, July 4 2014, April 8 2014, Jan 8 2014, Oct18 2013, July 5 2013, May 9 2013, Nov 12 2012, June 4 2012, Nov 8 2011, April 15 2010
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 6, 7 and 9am and again at 4 and 6pm
Mini Rowing Murph’s
Four rounds for time, each on the 8 minute mark of:
300/250m row
*3 rounds of:
5 strict pull ups
10 push ups
15 squat on 1st and 3rd sets, step lunge on 2nd sets of each round
300/250m row
Rest for the remainder of each 8 minute time block.
Wednesday 5pm Specialty Session- Natural Movement
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Tabata Training- 8 sets of 20s ON, 10s OFF of:
Bike for calories
KB swing (USA, 24/18kg)
Butterfly sit up
DB power clean and push press (40/30#)
Rest 1 minute between each movement
Post total number of reps for each movement
Thursday 5pm CrossFit Games Open Announcement
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Open WOD 18.4
Friday 4pm Open Training Hour
Saturday CFM Open Intramural Competition Event
7:30-10:45am
