We have LOTs of outdoor workout space

Tuesday 181002 AMRAP 4 Movements

“I am of the opinion that health would be maximally held by maximizing your area under the curve* and holding that work capacity for as long as you can. In other words: Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar; do constantly varied high-intensity exercise; learn and play new sports throughout your life. This will buy you more health than will trying to fix your cholesterol or bone density with pharmaceutical intervention. That is a failed approach”. Greg Glassman, pg 38 of the Level 1 Training Guide from the CrossFit Level One Certificate Course (click for free download!)

*a graphical representation of fitness based on work capacity across broad time and modal domains (CrossFit’s definition of fitness) Read more about this on pp. 17-39. Dr Jo and Dr Deb are currently emerged in this literature as they approach their MD Level 1!

Rich and Julian do the post-Saturday WOD cool down… 10 partner squats working on sitting in the heels.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Complete as many rounds as possible in 15 minutes of:
5 strict weighted pull ups (40/25#DB)
10-cal. bike
15 push-ups
20 DB goblet squats (40/25#)
Post number of rounds and extra reps and any scaling
Also post fastest and slowest 10 cal bike time
Ex: 4 round + 15 reps AND 18s/42s

Tuesday’s 5pm Open Training Hour — might be popular for Double Reverse Baseline people.

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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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