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Friday 220325 AMRAP 10: TTB and HS Walk

Complete as many rounds as possible in 10 minutes of:

15 toes-to-bars
50-ft. handstand walk*
post total completed rounds + reps and any scaling

*scale HS Walk to 3 wallwalks (open standard) if necessary

Thursday 220324 4 rounds EACH for time

Who is ready for this “Compare To” containing some medium duration interval sprints?! Don’t let the big numbers scare you… The intention is to truly sprint through each round so that you need every second of that 2 minute rest before getting after another round. Let’s talk about loading. You will us the same KB for the swings and the squats. This load will likely be determined by the kb swings. Ideally, at least on round 1, you should be able to complete the 30 russian kb swings in 1-2 sets. This may change as the rounds progress, but at the start 30 reps in 1-2 sets is necessary. Then, you’ll fly through 25 up-downs (which are burpees without the push-up: standing to plank, to standing, to jumping and clapping overhead). The round will finish with 20 goblet squats with your swing load. (Remember how last time these were tougher than expected!) Use all of your rest to REST. Sit on a box and focus on your breathing. Scaling the volume is encouraged for those new to this style of training or those coming back from time off. 4 rounds of this is going to be FUN! Check back to Jan 27th, 2021 and set a PR!


4 rounds EACH for time:
30 KB Swings USSR (32/24kg)
25 Up Downs
20 KB Goblet Squats (32/24kg)
-rest 2 minutes between rounds-

compare to: Jan 27th, 2021
post PRs to the PR board

Wednesday 220323 OHS and a 3 Rounder

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
7am Sunrises are perfect for dubs

Workout of the Day:
In 10 minutes compete:

3×5 Overhead Squat (technique sets at a light to moderate load)
3 rounds for time:
9 Overhead Squats (45/30kg)
21 Push-ups
400m Run
post finish time and any scaling, post OHS load to section below

Tuesday 220322 Deadlifting Annie

We all know that the magic is in the movement… there are no shortcuts that last. There is no replacing the hard work that you give to these workouts day in and day out. There is nothing as effective as constantly varied, functional movements, executed at high intensity. Here at CFM, we also know that the magic is in the community! Just take a look at the photo below. Pure joy 🙂

This is an inclusive community. Anyone can show up and regardless of your current level of fitness, regardless of anything this else, and simply start. There is no need to “get fit” before starting. There is no need prove yourself. The magic is in the movement. The methodology works. But the magic is also in our community. We care for each other, push each other, encourage each other, build each other up, and celebrate the success of all members of our community. Keep up the hard work, CFM, and keep caring for one another.

Maria and Marcia celebrate after being a part of Dr Jo’s CF Open pit crew 😉

Workout of the Day
50*40*30*20*10* reps for time of:
Double Unders
Abmat Sit-ups
*=10-8-6-4-2 Deadlifts (100/70kg)
post finish time and any scaling

Friday 220318 4 rounds EACH for time

Below is just a friendly reminder that here at The Hut, we drop 10kg plates and up. We don’t drop the 5kg plates or any of the plastic training plates. Thanks! And now back to Friday’s program, bike, pull-up, hand stand push-up. It’s a “compare to” to click “prepare in SugarWOD, make a plan, set a new PR, and post to the PR board! Be on the lookout for more awesome pics from @elleryphotos and @crossfitgames

Thanks @elleryphotos for capturing the evidence! Keep the plates safe CFM! 🙂

4 rounds each for time:
20/15 Calorie Bike
15 Pull-ups
10 Handstand Push-ups
-rest at least 1:1-

**use your own clock to time rounds as a new round of bike will begin as soon as all 4 are open
compare to: Sept 3rd, 2021

Thursday 220317 AMRAP 16: DB HC&J, TTB, BJO

There is ALWAYS a scaling for you. No matter what is going on, show up, ask a coach, and get what YOU need!

16 minute AMRAP:
12 Alt DB Hang Clean and Jerk (50/35#)
12 Toes to Bar
12 Box Jump Overs (24/20″)
post completed rounds + reps and any scaling

Wednesday 220316 Back Rack Lunges and a Finisher

PVC Snatch work is a staple here at The Hut!

Workout of the Day:
Back Rack Lunges
8-8-8-8 (volume sets, 8 reps = 4R+4L)
A finisher
post loading and any scaling

Intended Stimulus
On the back rack lunges, build during the warm-up to something moderately heavy. Then, use that for all 4 sets of 8. There should be absolutely no chance of missing a rep on any of these sets. In fact, chances are you’ll be more sore than you think after using just a moderate load! After your 4×8, you’ll hop on the rowers for a few more drills and then a 500m row for time. Shoot for a PR! Here’s how: drive the pace below PR pace during first 10 strokes, then stay at your current PR pace until 350-400m, and bring it home with an all out gut check of a sprint. Who doesn’t love a shot at PR!?

Tuesday 220315 4 Rounds for Max Wallball Shots

“Do I really have to do another wall walk?”

4 Round for max reps, on the 5:00 mark:
40 Double Unders
15 MB Sit-ups (20/14#)
Max rep WB Shots (20/14#) to the 3:00 mark
post total completed wallball shots and any scaling

Intended Stimulus
The goal here is to choose scalings that give you at least 90 seconds to accumulate wallball shots on the  first round. Emerging double under athletes should scale to a number of double unders that they can complete in unber 50 seconds, which leaves roughly 40 seconds to transition and complete the MB sit-up, which leaves you 90 seconds to max rep WB shot. Do 80 double unders if those are smooth, but double unders are not possible. Even choosing 10 double unders per round is better than simply doing singles today. Let’s develop that skill instead of hiding from it! Scale to wallball shot to a load or target height that allows you to get at least 8 in a row.

Monday 220314 3 RFT: Run and Power Snatch

A huge congratulations to everyone who completed 22.3, the 2022 Open finale, this past Saturday! As coaches, we are always so proud to see everyones hard work put into practice during the CrossFit Open. We are proud of the encouraging and inclusive community of athletes, and gathering for something like the Open just reaffirms what we all already know so well…that this is a very special and very STRONG community! Thanks to you all for training consistently through the weeks, months, and years, and making the “testing” so much fun and so encouraging! Make sure to input your 22.3 scores by 5pm Monday night!

Yoga at The Hut and on ZOOM Monday at 6pm!

The 2022 NoBull CrossFit Open is in the books!

3 rounds for time:
400m Run
15 Power Snatches (40/30kg)
post finish time and any scaling

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