We have LOTs of outdoor workout space

Tuesday 200211 Back Squat 5×5

Today we get back to some heavy back squat training.  Training, as differentiated from testing in that we have done a CrossFit Total-like session recently, in which athletes are asked to set a 3 repetition maximum with just 3 attempts. Definitely more of a test than training- and we saw many personal records- in front squats broken back in Janurary.  So let’s jump back into training mode and see what kind of ground can be covered in the next few weeks.  Today we train with a 5 round volume set of 5 reps.  In all, “just” 25 total reps over the course of 5 working sets (that is: not including the work done in warm-up sets).
Once you have worked up and are ready… you have 5 sets at 5 reps each.  Use a heavy enough weight so that by the 3rd or 4th rep of each set you have to use everything you’ve got to stand up, and then FINISH THE SET!  A rest of about 4-5 minutes is absolutely necessary to get ready for the next set. As you approach the bar to start each set- you need to have the mindset that you CAN do this!  Give it everything you’ve got.   An experienced athlete will be able to manage a weight of about 85% of 1 rep max.  You can and should bump up the weight a few a percentage point or two if your first set does not elicit a sufficient amount of grief, fear, or guilty (if you don’t have enough weight on the bar and you know it! 🙂
Consider sticking around OR making a special visit to the 5pm Strength Session for some sumo deadlifts.
Here are all the CFM trucks that showed up for the WOD last Friday! All parked legally too.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
5-5-5-5-5: volume set
Post number of sets at heaviest load
Use these dates to help plan your plan: Jan 21 2020 (3×3), Aug 27 2019 (5×5), June 26 2019 (5/3/1)

Tuesday’s 5pm Specialty Class- Strength Session
Sumo deadlift volume set
with accessory work

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