Today marks the beginning of the 13th year of CrossFit Malibu. Thank you for spending time with us- for your hard work and your commitment to your health and to making this place what it is. A HUGE thanks to the incredible staff that we have with us this year with Jordan running our operations and coaching a few days each week and Maria, Matthew, Jonathan & Becca taking on all the fun of coaching group and individual sessions. Their expertise, execution, and energy provides our daily dosage in a way no others possibly could- we are fortunate to have them with us.
Acknowledging the tumultuous times the world is going through these days- I simply want to state that we are a community who welcomes and applauds all people regardless of their race, sexual preference, age, size, shape or other differences. I know that newcomers enter our space, unsure of where they stand and learn very quickly that they stand on the exact same level as everyone else- veterans, coaches, and owners included.
I know we are people who respect effort, not weight. I know that we value each other and the support and comfort we receive from each other inside the walls of the gym and outside. I know that the TRUE competitive spirit is better focused within each person for individual improvement and not against others in pursuit of trivial, short-term gain. I know that the way we interact with each other, including what we say to each other, is uplifting and respectful- that criticism and divisiveness is not a sword to be wielded here. I know that we work hard, we go outside and play, and we better ourselves. I also know that we have literally survived floods, fires, global pandemics and social injustices and upheavals and we ALWAYS come out stronger. We always come out stronger because of who we are, we persevere, we set high standards for ourselves and we live up to them. And we have no tolerance for what is NOT in line with these values.
Workout of the Day:
Part I- Work up to a heavy 3RM Turkish Get up12 minute time limit
Post heaviest 3 rep set to chalkboard and journals.
-then-
Part II- “Quarters”- CFM’s Inaugural WOD
For Time:
400m run
25 squats
400m run
25 Dumbbell Hang Squat Cleans (30/25#)
400m run
25 Push Ups
400m run
25 Box Jumps (20″)
400m run
25 Kettlebell Swings (24/18kg)
400m run
25 Pull Ups
Post time and scaling to journals/chalkboard/PR whiteboard
Compare to any Tuesday following Labor Day in 2009, ’10, ’11, ’12, ’13, ’14, ‘15, ‘16, ‘17, ‘18
