LOTS going on this week/this month!
-Friday 8am Beach Walk/Ocean Plunge… as mentioned last week Monday. We will have a post 7am WOD (or a pre 9am!) group heading out for a walk in the sand and a jump in the ocean. Bring a towel, wear something good for a plunge, and the right attitude to do something different. Take a big breath and walk into the Pacific. We know that sand in the toes, morning sun in the eyes, and salt water on the skin is GOOD, SO good… let’s make a habit/routine of incorporating it into weekly life a bit more often.
-CrossFit Malibu Committed Club: to encourage you to make it in to train at least 13 times in the month of October- For ALL CFM athletes who DO attend 13 classes in the entire month of October- names will be drawn to win ONE INDIVIDUAL/SPECIALTY TRAINING SESSION. The session can be shared with one other person (CFM athlete or not is fine)… we will try doing this each month. A bit of an external motivator to keep you coming back!

Helen
3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups
Post time, load and any scaling