We have LOTs of outdoor workout space

WODs and INFO for Nov 26th-Dec 1st 2018

This Friday Night Nov 30th is our FESTIVUS Event at the Hut, from 6pm-8pm:
A holiday celebration, a homecoming, and an evening together as Athletes and Friends all rolled into one! Please come with a main dish, side dish of veggies or a salad, or other interesting item of food that you’d like to share with everyone. And by everyone, I mean that EVERYONE and anyone is invited. Please bring friends, family, ALL.
We will provide drinks and all the accessory items like plates, cutlery, etc.

Saturday Dec 1 at 9:15am we will have a beach workout at the Trancas end of Zuma parking lot
There is the 2018 Malibu StokeFest going on- an event to get together and provide surfboards for anyone/everyone who lost theirs in the fire.
We will do a beach WOD from 9:30 to 10am… and then get in the water and surf/swim together! To donate boards contact Ted Silverberg (805) 402-3111, he is taking donations until this Tuesday.

Specialty Class Series Reminder- 5pm
Row endurance- Monday
Underground Strength- Wednesday

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm

As many rounds as possible in 15 minutes of:
250m row
70/55kg push press, 10 reps
20 abmat sit ups
Post number of rounds and reps

Monday 5pm Specialty Session-Row Endurance

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps/round for time of:
Thrusters (43/30kg)
Pull ups
Post time and scaling to chalkboard/journals.
Compare to: Oct 31 2017, July 21 2017, “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
75 double unders
50 air squats
25 burpees
10 deadlifts (100/75kg)
Post time, load, and scaling

Wednesday 5pm Specialty Session Underground Strength
Sled, Sandbag carry, Bike erg

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
15*12*9 reps of clean and jerk, as heavy as possible
Post load and number of breaks (goal is none) for each set to chalkboard/journals

Touch and go at floor only. Even a re-grip off the floor is considered a “break.” Active breaks in the front rack, hip crease or even overhead are all allowed and necessary. No dropping from overhead- except in emergency or on the VERY FINAL rep of each set. Use same load for each set… and more than you did on 160919 and 161116!
Compare to Nov 16 2016, Sept 19 2016
*Rest as needed between sets, rest long enough to get the next set unbroken.

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Run for 30 minutes
Every 800m, stop and perform 20 push ups
Post total number of push ups and total distance completed
Scale run to 600m if the 800m will take you more than 5 minutes.

Friday’s 4pm Open Training Hour

Saturday 9:15am Beach WOD and Go Outside And Play time… at Trancas End of Zuma Beach.
A WOD in the sand and then time in the water.
Need a wetsuit, surf or body board? Let us know… would love to get as many there as would like to be there! And if you don’t want to go in the water, please come and just hang out on the beach with the group.

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Due to the limits on class sizes. Every member must book their time slot in advance.

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