We have LOTs of outdoor workout space

Tuesday 180403 Back Squat for Volume

Arrive at the Hut for your class… check the whiteboard for your current back squat 1 repetition maximum (1RM). You will use this number to determine your approximate loading for today’s back squats. IF you are relatively experienced and have a recent 1RM, and are feeling rested and ready to go hard- then you should aim for all working sets (5 sets of 3 reps each) to be at a load between 90-95% of your 1RM. For EACH set you complete… you should feel as if you could not possibly repeat that for another round. But after 3-4 minutes of rest- you will get tough, regain composure and laser focus on completing another set successfully… and then get it done!

IF you are less experienced you might not have a true 1RM on that board. Another way to say that is- the number that is on the board might not reflect your actual strength at squatting one rep at a maximal load– you very well might be able to squat more. It is tough to know precisely what you should squat in a session like today… so you might have to adjust the loads a bit across the 5 sets. Those very new to squatting heavy loads will use today as a skill work day- developing the mechanics and learning the feel of this movement- and your coach will tell you what loads to you each set. Oh- you’ll get heavy enough- but more importantly- you will start to gain a sense of what a “heavy day” at CrossFit Malibu is like. And know why these days call for some Led Zeppelin.

Rod on a set of 2 push jerks during a “heavy day” last week… sticking the landing.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
3-3-3-3-3 for volume
Post number of sets at heaviest load to chalkboard/journals/maybe to PR Board?

Tuesday 5pm Open Training Hour

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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