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WORKOUT OF THE DAY

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Week of 240408

Programming Week of 4/8/24

Monday 240408
AMRAP 15:
8 SDHP (45/30kg)
10 Toes to Bar
8 SDHP
20 Abmat Sit-ups
Post completed rounds + reps and any scaling

Tuesday 240409
Front Squat (volume sets @ 80%)
5-5-5-5-5

Wednesday 240410
AMRAP 20:
40/30 Cal Row
100 Double Unders
post total completed reps and any scaling

Thursday 240411
4 rounds for time:
10 Burpee Pull-ups
20 Alt DB Snatch (50/35#)
200m Run
-rest 2 minutes between rounds-
Post finish time, including rest, and any scaling

Friday 240412
EMOM 20:
1) 5 box Jumps (36/30″)
2) 5/5 Weighted Cossack Squat
3) 5/5 Weighted Turkish Sit-up
4) Plank Hold 1:00
5) Rest
post squat + sit-up load
post all other data in notes

Week of 240325

For those who follow CFM programming virtually, we will now be posting the previous week of workouts here on the WOD Blog! For members, the CFM programming will post the night before on SugarWOD.

Monday 240325
3 rounds for time:
600m Run
40 Abmat Sit-ups
30 Superman Back Extensions
Post finish time and any scaling

Tuesday 240326
AMRAP 12:
8 Handstand Pushups
8 Chest to Bar Pull-ups
16 Pistol Squats
Pistol total completed rounds + reps

Wednesday 240327
5 rounds for load:
1 Deadlift
3 Hang Power Cleans
3 Front Squats
Post heaviest load used for a successful complex
Post all other loadings in notes

Thursday 240328
On the 5:00 mark for 5 rounds:
18/12 calorie bike
max rep burpee box jump overs to 2:00
post burpee box jump overs completed each round and any scaling

Friday 240329
For max cals in 15:00:
75 Wallball Shots (20/14#)
50 Knees to Elbows
Max cal row to 15:00
Post total calories rowed and any scaling

Tuesday 240319 DL + DB Press Heavy Day

Congrats to all who completed the 2024 CrossFit Open this past Saturday! Your effort over the last few weeks has been inspiring. You make this such a special community and it was a pleasure to celebrate another year of fitness alongside you all. The Open always brings out the best in the CrossFit community- community support, celebrating others’ achievements, the push to be just a bit better every day. These tests do more than simply leave us sore and happy, they allow us to measure our fitness again our own past abilities and scores. The tests also point to our weaknesses and give us specific skills and domains to practice.

Many of you come off of 24.3 hungry for better gymnastics and while attending classes across a year of programming is typically the way we improve, there are times when it is appropriate to dive in to specific skill work outside of the workout of the day group class format. We typically do this in 2 ways: through 1-1 training or specialty programs. Which is the perfect segue to 2 things that are available to you! We have 1-1 training in packs of 5 that are available to members only who wish to target certain skills or deficiencies. Talk with a coach about starting some of these 1-1 sessions.

We are also excited to announce our next Specialty Series starting this Wednesday night at 6pm and running for 3 weeks (3/20, 3/27, 4/3)! Coming off the exciting finale to the 2024 Open, this series will focus on bar gymnastics. Kipping, toes to bar, pull-ups, bar muscle-ups, and pull overs are some of what we’ll dive into! Sign up on the chalk board and be there Wednesday March 20th at 6pm! Cost for the 3 weeks is $90.

Photo by Conrad Parker

 

Workout of the day:
Deadlift
8-8-8-8-8 (volume sets)
DB Shoulder Press
8-8-8-8-8
Post DL loading
Post press loading in notes

Saturday 240309 24.2!

Today is the 2nd Workout of the 2024 Open! Arrive at 8am to warmup, sign up for a heat and hear the WOD briefing. Heat one starts around 8:20. Let’s get after it CFM family!!!

AMRAP 20:
300m Row
10 Deadlifts (83/56kg)
50 Double Unders

Monday 240304 5 RFT: Run, Jump, OHS

Congrats to all who completed Open WOD 24.1 this past Saturday! Jonathan setting a blazing time of 7:09, Mandee completing a pregnancy scaled version with a smile on her face, Rachel A deciding to go Rx AND then FINISHING the workout, and Dr Jason letting the screaming crowd urge him for just one more rep (a few times), were just a few of the many highlights! We’ll tackle another one Saturday March 9th from 8am to 10am! WOD to be announced on Thursday at noon.

Thanks to all who came out to celebrate at the baby shower! I am incredibly thankful to each one of you. Thanks for the time spent in community. Thanks for the words of wisdom shared. We will cherish those cards and will certainly look to them as we take on this new season! Thanks for the generosity, you all have blessed us beyond words. Thanks for being a part of our family. As we got home and reflected on the morning, Mandee and I were both overwhelmed by the feeling that we have a caring family dozens of people strong. So, thanks again CFM family, we love you.
-Jordan

24.1 was a blast!

5 rounds for time:
200m Run
15 Box Jump Overs (24/20”)
9 Overhead Squats (45/30kg)
Post finish time and any scaling

Saturday 240302 24.1!

Today is the first Workout of the 2024 Open followed by the Baby celebration for Mandee and Jordan! Arrive at 8am to warmup, sign up for a heat and hear the WOD briefing. Heat one starts around 8:20. Let’s get after it CFM family!!!

1) After the Open workout, join us in gathering to celebrate Mandee and Jordan with a CrossFit Malibu-style baby shower! Regardless of whether or not you participate in The Open, head to the gym at 10:30am on Saturday, March 2nd, for a potluck brunch (bring something to share) and a time of community fun! We are so excited to celebrate the arrival of their baby girl. They are such a big part of making this community what it is, so special to each of us. Come ready to spend time together and play a little game to encourage them in this upcoming season! Find their baby registry here if you are interested in gifting them something 🙂 but certainly plan on being there to celebrate! If you have any questions, text me (María). See you then!

2) The 2024 CrossFit Open starts Saturday March 2nd here at CFM with Open WOD 24.1 being announced Thursday, Feb 29th, mid day!

Sign up via HERE and join your fellow CFMers in participating in the largest sporting event in the world. Starting Saturday March 2nd, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. ANYONE can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with other CrossFitters from around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, go to games.crossfit.com

Tuesday 240222 1k+1mi+1k

March 2nd will be a big day at CFM with the first Workout of the 2024 Open followed by a Baby celebration for Mandee and Jordan!

1) After the Open workout, join us in gathering to celebrate Mandee and Jordan with a CrossFit Malibu-style baby shower! Regardless of whether or not you participate in The Open, head to the gym at 10:30am on Saturday, March 2nd, for a potluck brunch (bring something to share) and a time of community fun! We are so excited to celebrate the arrival of their baby girl. They are such a big part of making this community what it is, so special to each of us. Come ready to spend time together and play a little game to encourage them in this upcoming season! Find their baby registry here if you are interested in gifting them something 🙂 but certainly plan on being there to celebrate! If you have any questions, text me (María). See you then!

2) The 2024 CrossFit Open starts Saturday March 2nd here at CFM with Open WOD 24.1 being announced Thursday, Feb 29th, mid day!

Sign up via HERE and join your fellow CFMers in participating in the largest sporting event in the world. Starting Saturday March 2nd, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. ANYONE can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with other CrossFitters from around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, go to games.crossfit.com

Come celebrate March 2nd after The Open, 10:30am!

For time complete:
1k Row
1 mile Run
1k Row
post finish time and any scaling

Tuesday 240206 5 RFT

We are open for a full schedule today. Get into the gym for this fun 5 rounder and stay safe out there!

 

5 rounds for time:
30 Air Squats
15 Pull-ups
10 Box Jumps (30/24”)
Post finish time and any scaling

Monday 240205 Row, Back Burpee, DL Chipper

Check out @CrossFitMalibu on IG

For time complete:
100/80 calorie row
75 Back Burpees
50 Deadlifts (80/55kg)
Post finish time and any scaling
Compare to July 20 2022

Tuesday 240130 8 RFT

 

8 rounds for time:
8 DB Goblet Squats (50/35#)
10 ACFT Push-ups
12 Abmat Sit-ups
Post finish time and any scaling

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