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Monday 230710 OHS 5×5

Yoga/mobility at The Hut is tonight at 6pm! There will be no ZOOM. Get in to the gym and mobilize!

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.  -Greg Glassman The Overhead Squat, CrossFit Journal

A few points of performance to remember:

  • Rigid, neutral spine- have full control of the midline position with no deviation
  • Load is balanced over the mid-foot, the end of barbell is over the middle of the foot
  • Full depth squat- with hips below the top of the knee cap
  • The knees track in line with the toes
  •  Shoulders are active and elbows are locked
  • Head position is neutral
Dueling walls of wall walks

Workout of the day:
Overhead Squat
post all loading

Thursday 230706 Sled Pull + Sled Push

Eric and Marcia jump their way through the AMRAP 10 yesterday!

5 rounds each for time:
15m Hand Over Hand Sled Pull (115/70#)
15m Sled Push (115/70#)
-rest as needed between bouts-
Post all 5 times and any scaling

Wednesday 230705 Handstands + AMRAP 10

Back to our regular schedule today!

Workout of the day:
10 minutes of handstand skills and drills
10 minute AMRAP:
8 Burpee Box Jump Overs (24/20″)
6 Strict Toes to Bar
40 Double Unders

Tuesday 230704 Partner Daniel

Happy 4th of July CFM! Classes today at 7am and 9am only!

June was FULL of PRs!

Partner “Daniel”
For time complete:
100 Pull-ups^
400m run*
42 Thruster (45/30kg)^
800m run*
42 Thruster (45/30kg)^
400m run*
50 Pull-ups^
Post times to chalkboard

^-shared number of reps, partners work at same time and DO NOT have to divide work equally
*-partners MUST start the run at the same time, partners DO NOT have to run together, partners DO NOT have to wait for each other to return from run before starting in on thrusters or pull-ups

Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. “With heavy hearts we dedicate this workout to Army Sgt. 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.” This Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006.

Monday 230703 Clean and Jerk 5-5-3-3-3-1-1-1

We will have a regular Monday schedule at The Hut today!

Yoga/Mobility at The Hut is tonight at 6pm, but will NOT be on ZOOM.

Tomorrow, July 4th, there will be 7am and 9am group classes only!

Lacey and Paula have started to coach some classes here and there and are doing an excellent job cueing, scaling, and leading!

Workout of the day:
Clean and Jerk
post all loading

Intended Stimulus
After much skill work with an empty barbell and some light loading, you’ll start building in load after each set you complete. The ultimate goal is to hit a new 1RM today, but don’t overlook the sets of 5s and 3s, they are there to get you some volume under load. The sets of 5 should be touch and go. You can drop during the sets of 3 if needed, but you must get right back to the bar. Rest 2 minutes between sets and even more between the final few sets of 1! Good technique is a prerequisite for adding load today.

Friday 230630 8 Rounds EACH For Time

KK and Maria get in some explosive DB Cleans during yesterday’s WOD!

8 rounds, EACH for time, on the 4 minute mark:
5 Push Press (70/50kg)
200m Run
post all 8 round times and any scaling

Intended Stimulus
Push each and every run today! The presses should certainly be unbroken (think roughly 65-70% 1 RM range) and will come from the ground. In total, there should be more rest than work today. Use that rest wisely and get after it!

Thursday 230629 Three 4-minute Intervals

The DL BBQ was a success! Can’t wait for the next one, but Saturday Beach WODs come first!

Three 4-minute intervals of:
20/15 calorie row buy in
Then, AMRAP:
10 DB Power Cleans (50/35#)
15 Abmat Sit-ups
-rest 4 minutes between intervals-
post completed rounds + reps for each interval and any scaling

Wednesday 230628 Back Squat 3RM

Training days vs. testing days…. Most of the time when you show up to The Hut you’re stepping into an hour of training. While these workouts are still often “for time” or “for load”, the goal is not to make a direct “compare to” or set a PR on a lift. The goal is simply to train. To train the skills involved in the workout, to train for increased strength, endurance, stamina, etc. Training days are essential in getting us ready for testing days. The testing days are much more infrequent and are self explanatory. We test ourselves against past data. We cannot test everyday, although we do train hard each workout. Today has the potential to be one or the other, testing or training, depending on how your training as been over the last 2 months or so. If you have been inconsistent, maybe even coming back after a hiatus, you will treat this as a training day, building to a moderately heavy set of 3 by the 4th or 5th set and hold for the remaining sets. On the other hand, if you have been consistently getting in to The Hut for your training days then you’ll shoot for a new 3 rep max! Both groups need the same warm-up, rest periods (3-ish minutes between sets), etc. The difference lies mainly in the mindset. So, be honest with yourself on whether you should test or simply train today.

Bruce works on the superman-hollow body progression during a recent pull-up WOD

Back Squat
Post all loading and any PRs to the PR Board!

Tuesday 230627 Wall Walks + TTB

Look at all those DL PRs!!!

Complete as many rounds as possible in 12 minutes of:
2-4-6-8….. Wall Walks (CF Open Standard)
12 toes-to-bars
post total completed rounds + reps and any scaling

Monday 230626 5 RFT

Congrats to all the PRs at the DL BBQ!

Yoga at The Hut and on ZOOM at 6pm!

5 rounds for time:
12 Cal Row
9 Ring Drip
6 Power Snatch (60/45kg)
post finish time and any scaling

Intended Stimulus
Picking the right snatch load will be crucial to keeping the intensity today! Shoot for something you can cycle in 2 quick sets of 3, or very quick singles. Aim for 1 rest per round on the ring dips and rom  AGGRESSIVELY!

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