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Thursday 210603 3 rounds for max reps

Take a look at all the PRs during the month of May! Way to put in the work day in and day out CFM. From PRs in “Handstand Helen”to many new 1RM Front Squats and everything in between, the PR board quickly filled up. Let’s do it all over again in June 🙂

The cats applaud all your May PRs!


3 rounds for max reps:
1 minute max renegade rows (40/30#)*
1 minute max weighted goblet box step-ups (40/30#)
1 minute max DB Hang Cleans (40/30#)
1 minute max toes to bar
-rest 1 minute-

*1 renegade row = push-up + row right + row left

Intended Stimulus
Find loads and modifications that allow you to move for nearly the entire minute. You’ll want to transition quickly between movements and push each and every minute of work considering there are only 3 rounds in today’s workout! Transitioning from the hang cleans to the toes to bar will get grippy, so work really hard not to “curl” your DBs on the clean. Get powerful hip extension, THEN shrug and pull with the arms. Allow one head of the DB to get to your shoulder and your elbow to drive through like a proper clean. This is a good place to relax the grip before cycling another rep. Again, only 3 rounds today so get after each and every minute!

210602 Push Press 3RM

We start the class today with some dedicated coach led shoulder mobility. Come and work out some soreness, become more supple, and get some ideas for mobility work you can continue to do at home! If after the warm-up and mobility work you are feeling recovered from Murph (or were not able to attend on Monday) go for a new 3RM Push Press today! If you still have lingering soreness, use today to lift a moderate load and get some targeted mobility work in between sets.

After the skill work, your first set of 5 should start with a light load. The goal is to add load each time and ultimately finish with a heavy set 3 and a new PR. If you take the path of active recovery, consider building to a moderate load (roughly 75% 1RM) and holding for all 4 sets of 3. Rest at least 2 minutes between sets of 5 and even more between heavy sets of 3.



Workout of the Day:
Push Press
Post load for all sets and new 3RM

Tuesday 210601 Sit-up, DB Snatch, Cal Row

What an awesome turn out for Memorial Day Murph at both morning sessions! We are now back to our regular schedule for the remainder of the week. If you are sore from yesterday’s workout, get into The Hut today for some active recovery and if you missed Murph, get into The Hut for another great day of training!

Andy kicks off Murph with a 2k row in the middle of a masterpiece

4 rounds for time:
30 Sit-ups
25 Alt DB Snatch (50/35#)
20 Calorie Row
Post time and any scaling

Monday 210531 Memorial Day Murph

We take this weekend to honor all who died while serving in the US Armed Forces. This workout is a tribute to Michael Murphy and all those who have lost their lives in service to our Nation. More on “Murph’

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  -From CrossFit.com on August 18, 2005

For time, complete:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Partition the work as desired.

General Stimulus
A LONG (~40-50 minutes) dose of exercise at moderate intensity… YOU should scale/modify the distance and repetitions so that you are “pushing the pace” for the entire bout and never “lagging.” IF you have been keeping up your number and intensity of workouts during the last few months… including lots of push ups and squats… then consider doing this as Rx. IF NOT… then please scale the dosage by quite a bit. IF you do this workout, please do not drink any/much alcohol later in the day… it can be dangerous. If you haven’t done 100 push ups in a week in recent weeks- then do NOT do more than 100 push ups today. If you haven’t been squatting regularly, then do NOT do more than 100 squats today. There are many scaling options to make this work for YOU, ask your coach!

Saturday 210529

We have a regular Saturday schedule today with classes at 8:00 and 9:00am. Sign up in advance on MindBody and come partake in the unknown and unknowable!

Friday 210528 DB Complex for Load and a 1-mile Run

Memorial Day Murph is this coming Monday! Sign up in advance on the chalk board in The Hut and on MindBody to reserve your spot in class and your station. If you reserve an outdoor station you can share it with a partner, while the big room will have 4 stations and the small room will have 3. Classes will run at 7:00 and 8:30am. Plenty of slots are still available in the 7:00am! As is the case with everyday here at The Hut, Murph is universally scalable to any individual. So, sign up in advance, get in a great workout with your community, celebrate Memorial Day, and maybe grab some food with friends after!


5 rounds for load:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Push Press
post heaviest load and # of sets at that load

1 mile cool down run

Thursday 210527 Power Cleans and Power Push-ups

This is going to be a fast one! Even if you choose to do singles on the power cleans, you should be able to get RIGHT back to the bar for another rep. Break up the power push-ups into manageable sets because going to failure too early will mean needing to take long rests and that is NOT ideal today! Dial in your clean technique during the warm-up and then get full hip extension on every rep. Drive those elbows through fast and stand it up. Smooth is fast here. 21-15-9, let’s go!


Dulcie is back, and here she pushes herself under the bar to receive a heavy push jerk. Welcome back!


21-15-9 reps for time:
Power Clean (60/45kg)
Power Push-up (jump hands to 20kg plate)
post time and scaling

Wednesday 210526 Run, DU, RMU

Christine hits full depth on her 7th back squat, right before getting 2 Rx weighted strict pull-ups with 2#s in her pockets. Nice work!

For time complete:
800m Run
80 Double Unders
8 Ring Muscle-ups*
600m Run
60 Double Unders
6 Ring Muscle-ups
400m Run
40 Double Unders
4 Ring Muscle-ups
post time and scaling

*if necessary, scale ring muscle-ups to a muscle-up transition variation

Tuesday 210525 Back Squat and Weighted Pull-up

This is the schematic you will use to sign up for your Memorial Day Murph slot at 7:00 or 8:30am, and yes, you will still reserve on MindBody as well! Find it at The Hut and get your name down!


Every 3 minutes for 6 rounds:
7 Back Squats (AHAP)
2 Weighted Pull-ups (AHAP)
post heaviest load for the back squat here and load for pull-up in the notes

Monday 210524 AMRAP 12: KB Swing, BBJ, KB S2OH

This coming Monday, May 31st, we will celebrate Memorial Day by doing “Murph” as a CFM community! There will be 2 morning classes at 7:00 and 8:30am. There will be 7 slots inside The Hut and 6 slots outdoors. If you reserve an outdoor slot, you can choose to share it with a partner. There will be a schematic at The Hut for you to sign up and claim a spot early this week 🙂

Yes, sometimes even Jonathan needs to go shoes off immediately post WOD 😉

12 minute AMRAP:
18 KB Swing USA (24/18kg)
12 Burpee Box Jumps (24/20”)
6/6 KB shoulder to overhead (24/18kg)
Post time and scaling

Intended Stimulus
Pick your KB load based off of your ability to go unbroken on the shoulder to overheads on each arm. With that load established, strategize how you’ll break up the KB swings to ensure you’re able to push the pace through the entire AMRAP. Set an uncomfortable, yet maintainable, pace on the burpee box jumps. You will NOT jump over the box on these which means you need to reach full hip extension on top of the box each rep. Push the pace and have fun!

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