You might already know that a couple of months ago Kolby and Liz recently relocated to Oxnard… please help us in congratulating Kolby on his new position as general manager of CrossFit Oxnard. Yes, this does mean that his days at CrossFit Malibu are gradually coming to an end- but we are excited for him in this new phase of life as a CrossFit trainer and now running both sides of the house up at CFOx. Thanks, Kolby, for many years of dedicated coaching and service to our athletes at the Hut and for the friendship and addition of community spirit. We know that CrossFit Oxnard is lucky and grateful to have you! Kolby will still be teaching for the next 4 Mondays at CFM so make sure you get in your workouts with Kolby in the coming month of April. We will share more about going-away plans as the materialize.
Also, Kolby and Liz’s 1 year anniversary is just around the corner! Lots of Congratulations!Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang squat snatch
2-2-2-2-2-2
Post heaviest 2 rep load
-then-
Hang squat clean
2-2-2-2-2-2
Post heaviest 2 rep load
Monday 5pm Specialty Session- Strength
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
20 wall ball shots (20/14#)
100m KB farmer carry (24/18kg)*
Post time and loads
*100m=out sliding door, around Hut, enter sliding door
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete this Wednesday Chipper!:
400m run
15 front squats (40/30kg)
20 toes to bar
25 push ups
30 power cleans
25 push ups
20 toes to bar
15 front squats
400m run
Post time and load
Wednesday 5pm Specialty Session- Underground Strength
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat
15 minutes to a quality, heavy set of 5 reps
-then-
Five rounds for time of:
Power snatch (35/25kg)
30 double unders
Post time, load, and scaling
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Two rounds for max repetitions of:
2 minutes of push press (60/45kg)
Rest exactly 1 minute
2 minutes of power clean (80/60kg)
Rest exactly 1 minute
2 minutes of deadlift (110/85kg)
Rest exactly 1 minute
Post total number of each lift and loads
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
