We have LOTs of outdoor workout space

Friday 200529 Five Kay!

CrossFit Malibu, Virtually- 9am ZOOM Class Session

For time:
Run a 5k or,
Row a 5k or,
Ski a 5k or,
Assault bike 7.6 miles
Post results to your group

Intended Stimulus
A 20-25 minute sustained PUSH. This should really NOT be low intensity, steady state cardio. IT SHOULD be one continuous hard-paced grind. If you row or ski or bike… your brain should be so focused on breathing and pace that listening to a podcast would be next to impossible (which implies that watching a seinfeld episode wouldn’t work either- shucks!) Find a pace that you can keep for a mile but would be tough to go for 2 miles. And THEN go for three!

Warm Up
We will do some running drills together after some general warm up (GWU). For your GWU, think: jump rope, burpees, air squats, lunges, and even some KB swings to get the heart rate up. Then we will do some specific speed bursts to get the muscles prepared for pushing the pace!

Workout Notes
This might seem like it won’t go over well as a virtual class BUT- doing it with the 9am ZOOM group MIGHT just be THE WAY to get it done. People to hold you accountable to show up and get it down AND those very same people will likley be the only individuals remotely interested in your adventure 🙂 The note today is GET IT DONE!

This demands some time on the stretching mat! Couch stretch for the quads- at least TWO minutes each. Use a lax ball on your soles- and use your own 2 hands to rub out your calves and shins. Break out the theragun for some post cardio thumpin.

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.

What are you looking for?


For those looking for one-on-one instruction to break new ground


For those looking for motivation in
a community setting

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