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WORKOUT OF THE DAY

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Friday 220311 Row Run Sandwich

Open Workout 22.3 has been announced and it is a beautiful triplet of Thrusters, Double Unders, and a gymnastics pull that increases in difficulty! There is a 12 minute time cap so take strategic breaks in the early sets and see if you can finish or see how far you can get! Click here for more info on 22.3. Take it easy on today’s WOD if you’re planning on doing 22.3 with us Saturday. Use a lighter KB, and take the row/run at a moderate pace.

On Saturday, please arrive between 7:30 and 8:00am to sign up for a heat and start warming up. The morning will conclude between 9:45 and 10:00am. We will head to Howdy’s or WholeFoods for food, socializing, and celebrating afterwards!

Who does this mystery bar facing burpee belong to?

For time complete:
1000m row
30 Strict Abmat Sit-ups
30 KB Swings (24/18kg)
30 Lunges
20 Strict Abmat Sit-ups
20 KB Swings (24/18kg)
20 Lunges
10 Strict Abmat Sit-ups
10 KB Swings (24/18kg)
10 Lunges
800m Run
Post finish time and any scaling

Thursday 220310 Classic CFM DB Complex

Week #3 of the 2022 Nobull CrossFit Open is this Saturday at 8am! Thursday at noon CrossFit HQ will release the workout for week #3. Click HERE to watch the announcement for workout 22.3! On Saturday, please arrive between 7:30 and 8:00am to sign up for a heat and start warming up. Depending on the workout released by CrossFit HQ this final week, the morning will conclude between 9:45 and 10:15am. Many will head to Howdy’s or WholeFoods for food and socializing and celebrating afterwards!

22.2 saw great athletes AND great judges all around 🙂

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
-then-
1 mile cool down run

Wednesday 220309 AMRAP 20: Snatch, Push-up, Tall Box Jump, Ring Dip

Get ready for a night of yoga form the comforts of your own home tonight (March 9th)! Yoga will be taught this Wednesday night at 6pm on ZOOM only. So, grab some space in your living room, light a candle, throw on some calm music and enjoy Yoga with Maria from ZOOM 🙂 March 14th Yoga returns to Monday night in person at The Hut.

Yoga with Maria on ZOOM at 6:00pm!

No, the new shoes didn’t cause this PR… that would be the good old fashioned hard work and consistency

20 minute AMRAP:
20 Hang Power Snatch (35/25kg)
20 Push-up
10 Box Jumps (30/24”)
10 Ring Dips
-rest exactly 2 minutes-
Post completed rounds + reps and any scaling

Tuesday 220308 5 RFT: Row and TTB

Get ready for a night of yoga form the comforts of your own home this week! Yoga will be taught this week on Wednesday night at 6pm on ZOOM only. So, grab some space in your living room, light a candle, throw on some calm music and enjoy Yoga with Maria from ZOOM 🙂 March 14th Yoga returns to Monday night in person at The Hut.

The masters athletes had quite the showing for 22.2!

5 rounds for time:
400/300m Row
15 Toes to Bar
Post finish time and any scaling

Monday 220307 4×4 Thrusters and a Metcon

Congrats to all who completed 22.2 this Saturday! What a fun workout the pyramid of deadlifts and bar facing burpees turned out to be! Please remember to submit your scores at games.crossfit.com BEFORE 5pm Monday night. The final week of the 2022 Open is this coming Saturday and will run just as the past 2 weeks, 8am to 10am with Howdy’s after.

There is no Yoga at The Hut this Monday night (March 7th). Yoga will be taught this week on Wednesday night at 6pm on ZOOM only. So, grab some space in your living room, light a candle, throw on some calm music and enjoy Yoga with Maria from ZOOM 🙂 March 14th Yoga returns to Monday night in person at The Hut.

Mike and Thib put on a show during heat 3! As always, thanks for being the most encouraging community, CFM!

Workout of the Day:
Thruster
4-4-4-4
build each set to a heavy set of 4
-then-
15-12-9 reps for time:
Front Squat (50/35kg)
Push Press (50/35kg)
Up Down
post finish time and any scaling

Saturday 220305 Open 22.2

Open 22.2 is this Saturday! On Saturday morning, please arrive between 7:30 and 8:00am to sign up for a heat and start warming up. A suggested warm-up will be posted out front of The Hut and is there to help FULLY warm you up before undertaking 10 minutes of high intensity exercise! Many will head to Howdy’s or WholeFoods for food and socializing afterwards. Click here for more info on 22.2 including score cards, division scalings, and movement standards! 

Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Bar-facing burpees

♀ 70kg
♂ 102kg

Time cap: 10 minutes

For full equipment, categories, and scoring details visit: https://games-assets.crossfit.com/s3fs-public/2022-03/CFG22%2022.2%20Scorecard_Rx-Scaled_V8_0.pdf

Friday 220304 AMRAP 15

Open Workout 22.2 has been announced and it is a 1 to 10 back to 1 pyramid chipper of Deadlifts (102/70kg) and Bar Facing Burpees! There is a 10 minute time cap so feel free to push the pace knowing it’ll be over soon! Click here for more info on 22.2.

On Saturday, please arrive between 7:30 and 8:00am to sign up for a heat and start warming up. Depending on the workout released by CrossFit HQ each week, the morning will conclude between 9:45 and 10:15am. Many will head to Howdy’s or WholeFoods for food and socializing afterwards.

Wednesday proved to be a Double Under progress day for MANY of you. Nice work!

15 minute AMRAP:
Buy in: 1600m run
6 Turkish Get Ups Right Hand (24/18kg)
6 Turkish Get Ups Left Hand (24/18kg)
6 Ring Muscle-ups or Low Rings MU Transitions
post finish time and any scaling

Thursday 220303 Push Jerk 7×3

Week #2 of the 2022 Nobull CrossFit Open is this Saturday at 8am! Thursday at noon CrossFit HQ will release the workout for week #2. Click HERE to watch the announcement for workout 22.2! On Saturday, please arrive between 7:30 and 8:00am to sign up for a heat and start warming up. Depending on the workout released by CrossFit HQ each week, the morning will conclude between 9:45 and 10:15am. Many will head to Howdy’s or WholeFoods for food and socializing afterwards.

OG CFM hoodie crew took over the 7am!

Push Jerk
3-3-3-3-3-3-3
post loading and post new 3RM to PR board!

Wednesday 220302 Double Under and Row Intervals

This monostructural couplet comes with a built in 1:1 work rest ratio. You want to find a scaling on the double unders that gets you on the rower with at least 30 seconds to sprint. In the coach led practice round, if you are not on the rower starting to pull with at least 30 seconds remaining, the coach will have you scale the volume of double unders. Athletes proficient in double unders will shoot for 30 reps unbroken each set, while those without DU mastery may be nudged by the coach to 20 reps each round or a set number of single unders. This will certainly get spicy fast, so ensure that you don’t let the rest period pass you by without intentionally taking deep belly breaths and trying to get the heart rate down before the start of the next bout. Your score is total calories rowed across all 6 rounds.

MarÍa leads the Burgener warm-up from the doorway. Classic.

On the 3 minute mark for 6 rounds:
30 double unders
Max calorie row to the 90 second mark
Post total calories rowed across all rounds and any scaling

Tuesday 220301 4 RFT: 200s, KBS, and Pull-ups

Yes, there is a full mile of running embedded in this workout, but it’s the pull-up volume that is the key to hitting the intended stimulus of 14-20 minutes with little rest. Find a scaling that allows the pull-ups to be completed in 4 sets max. If you have Rx pull-ups, but getting 80 in a workout seems daunting, consider lowering the volume to something you can complete in 3-4 quick sets, like 10, 12, or 15 reps. Banded pull-ups are another way to scale to keep the volume, but make each individual rep easier. Run hard on all 8 of the 200s and try to set down the KB no more than 1 time (zero would be ideal!) per round.

Kyle works on the power clean. This is right before he snapped the elbows through! 

4 rounds for time:
200m Run
20 KB Swings (24/18kg)
200m Run
20 Pull-ups
post finish time and any scaling

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