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WORKOUT OF THE DAY

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Wednesday 240724 Deadlift 7×3

Mark your calendars for 10am this Saturday, July 27th, as we host a special hour-long seminar addressing the question “What is Fitness?”

The answer to this question is at the core of the CrossFit Methodology, and defines the how and why behind what we do on a day-to-day basis.

This will lay the foundation for our latest specialty program… CFM Nutrition!

 

Deadlift (volume sets ~ 80-85% 1RM)
3-3-3-3-3-3-3-3-3-3
post all loading

This workout is dedicated solely to training the deadlift with volume sets of 3. Ideally, you’ll get 10 sets or 3 reps at the same load, but some athletes may need to tinker up or down after a couple sets to get the right load. Rest 2-3 minutes between sets. These 10 sets should take about 25-30 minutes to complete. A good goal for many to shoot for is around 80-85% 1RM.

Tuesday 240723 8 Rounds EACH for Time

Mark your calendars for 10am this Saturday, July 27th, as we host a special hour-long seminar addressing the question “What is Fitness?”

The answer to this question is at the core of the CrossFit Methodology, and defines the how and why behind what we do on a day-to-day basis.

This will lay the foundation for our latest specialty program… CFM Nutrition!

 

Workout of the Day:
10 minutes of Front and Back Scales
-then-
E3M for 8 Rounds:
200m Run
10 Burpees
post all round times and any scaling

Monday 240722 Fight Gone Bad

Mark your calendars for 10am next Saturday, July 27th, as we host a special hour-long seminar addressing the question “What is Fitness?”

The answer to this question is at the core of the CrossFit Methodology, and defines the how and why behind what we do on a day-to-day basis.

This will lay the foundation for our latest specialty program… CFM Nutrition!

Nick focuses on improving his clean cycling during a recent PACKED 9am

“Fight Gone Bad”
Three rounds for reps, 1 minute each station, of:
Wall-ball Shots (20/14#, 10/9 ft)
Sumo deadlift high-pull (35/25kg)
Box Jump (20″)
Push-press (35/25kg)
Row (Calories)
-rest 1 minute-

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday 240719 Jackie’s Big Sis

Damon and Brian in sync for the TGUs during yesterday’s 4 rounder

For time complete:
50/35 Calorie Bike
25 Thrusters (40/30kg)
30 C2B Pull-ups
25 Thrusters
50/35 Calorie Row
Post finish time and any scaling

Scale the bike and row so you finish in under 2:30 going at an aggressive pace. Then, use thruster loading that allows you to finish 25 reps in 3 sets or fewer. Chip through the 30 chest to bars in sets of no fewer than 5 (or scale to chin over bar/jumping C2B), and you’ll have the making of an excellent challenge to wrap up the week!

Thursday 240718 4 RFT

KK and Becca move through MANY DB snatches this past monday

4 Rounds for time:
6 Wall Walks
6 Turkish Get-ups (50/35#)
100 Double Unders
post finish time and any scaling

Consider that this workout has 3 high skill movements. Use today’s WOD to improve these skills, not simply finish fast at all costs. The wall walks should take no longer than 2 minutes per round. Slow and steady on the TGUs, then, pick a double under volume that also allows you to finish in under 2 minutes. Take your time. Be intentional. Get better.

Wednesday 240717 AMRAP 2s x 6

Lily dials in her push-up plank position before a BIG DB snatch push-up workout!

Six 2 minute AMRAPs

AMRAP 1, 3, 5:
7 Toes to Bar
7 Calorie Ski

AMRAP 2, 4, 6:
10 Box Jumps (24/20”)
10 Calorie Row

Rest 2 minutes between AMRAP
Post total completed rounds + reps and any scaling

Athletes may start with either AMRAP (as equipment allows), but must alternate between the two each work bout. Chose TTB scaling that allows many unbroken sets and get after in on the ergs!

Ex: AMRAP A, rest 2 min, AMRAP B, rest 2 min, AMRAP A, rest 2 min, AMRAP B, rest 2 min, AMRAP A, rest 2 min, AMRAP B

Monday 240701 – Programming week of 6/24/24

Some recent L-stis in a for Q workout

Yoga at The Hut tonight at 6pm! Get in here and savor these last few yoga sessions for the summer as Monday, July 15th at 6pm is the final Yoga session for a while!

On Thursday, July 4th, we will host group classes at 7am and 9am. There will be no evening classes, so get into the gym and celebrate with a Hero WOD! 🇺🇸 🇺🇸 🇺🇸 🇺🇸 🇺🇸

Programming week of June 24th:

Monday 240624
For time complete:
40-30-20-10
Medicine-ball cleans (20/14#)
120-90-60-30
Double-unders
Post finish time and any scaling

Tuesday 240625
EMOM 20:
2 Hang Squat Snatches
*use a challenge load that still allows for adjustments
*no dropping between rep 1 and 2
Post loading and any scaling

Wednesday 240626
For time complete:
750m row
50 Box Jumps (24/20”)
25 Ring Muscle-ups
Post finish time and any scaling

Thursday 240627
20 minutes for quality:
100m OH Plate Carry (20/15kg)
8/8 Turkish Sit-up (AHAP)
4 Wall Walk
:20 Hanging L-sit
Post TSU loading and all other data in notes

Friday 240628
AMRAP 20:
10 C2B pull-ups
15 push-up down dogs
20 pistol squats
*After every 3 rounds, run 400 meters
Post completed rounds + reps and any scaling

 

Wednesday 240522 For Max Reps

A big congrats to Rachel and Ash as they completed their CrossFit Level 1 seminar this past weekend in Santa Clarita!! We are proud of you and are thankful to have you in this community. You both add a humble pursuit of excellence that is an example to others and a reminder that we take things one workout at a time as we head down the never ending road of increased work capacity across broad time and modal domains.

“Taking the level 1 was a great experience! It was really cool to formally hear a lot of what our coaches at CFM do an incredible job of teaching everyday. It was interesting to see and hear different warm ups and cues for movements we frequently practice—some that I’ll definitely be using in the future. There were definitely some moments of humility and growth in being coached on movement and being coached on how to coach. It was really helpful though to have the immediate feedback on what works well and what doesn’t. Overall, so grateful for the experience and excited for the doors it opens!” – Rachel

“Atending the CrossFit Level 1 Training this weekend I knew I would have a great time learning more about CrossFit, but I never anticipated how truly phenomenal the seminar staff would be, how thorough and interesting the course material would be, and the sheer amount of opportunities we had for hands on learning and coaching experience. From this weekend I feel far more competent in my knowledge on why we train movements in certain ways, got great feedback on my own lifts, and even had the opportunity to learn about and practice some coaching. It also showed me how top tier the coaching we receive at CFM is! Some of the staff that led us through the weekend were CrossFit Games athletes so it was really cool to hear a lot of their competition stories, while still being able to connect on all the same reasons why we all love CrossFit—for the community and endless pursuit of fitness! Whether you are interested in learning more about CrossFit’s foundations, getting specific feedback on your movements, interested in dialing your nutrition, or curious about coaching, I cannot recommend this training enough for everyone! The training truly was incredible. And the lead staff pulled me aside and said they could tell I’d had good coaching by how I moved and responded to their cues, so hats off to CFM coaches!” – Ash

 

3 rounds for reps:
1:00 Calorie Row
1:00 Abmat Sit-up
1:00 Box Jump (30/24″)
1:00 Abmat Sit-up
1:00 Calorie Row
-rest 2 minutes-
post total reps each round and any scaling

Programming Week of 240513

Programming Week of 5/13/24

Monday 240513
Open 18.5, Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65#)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Tuesday 240514
Every 5 minutes for 5 rounds:
5 Strict Press (80% 1RM)
15/12 Calorie Bike for time
Post all bike times and any scaling

Wednesday 240515
5 rounds for time:
20/15 Calorie Row
15 Toes to Bar
20 KB Swings (24/16kg 🇺🇸)
Post finish time and any scaling

Thursday 240516
EMOM 16
1- 12/9 Ring Dips
2- 1:00 Handstand Hold
3- :30 H/L-sit accumulation
4- rest
Post number of breaks taken on handstand and L-sit

Friday 240517
For time complete:
600m run
30 MB Squat Clean and toss (20/14#, 10/9ft line)
400m run
30 MB Squat Clean and toss
200m Run
30 MB Squat Clean and toss
Post finish time and any scaling

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