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WORKOUT OF THE DAY

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Friday 230428 Clean and Jerk EMOM

Nico, Eric, and Laura chip their way through “Angie”!

EMOM 20:
2 Clean and Jerks (70-75% 1RM)
Post load used and any scaling

Thursday 230427 Angie

CFM says goodbye to Mr. Biggz with sad hearts and many fond memories. He was a regular part of the group classes for over 10 years. He was CF instagram famous and was always the inspiration for much needed “rest days” as Jo would call them. Your CFM family loves you, Dr Jo.

“Angie”
For time complete:
100 pull-ups
100 push ups
100 sit-ups
100 squats

Tuesday 230425 AMRAP 15


As many rounds as possible in 15 minutes of:

250m row
20 SA DB Hang Snatch (50/35#)
20 Abmat Sit-ups
Post number of rounds + reps and any scaling

Saturday 230422

Classes this Saturday at 8:00 and 9:00am! Sign up in advance on MindBody and get the weekend off  to a sweaty start!

Friday 230421 5 Rounds For Q (Sled for time)

The 5pm crew works on STRICT pull-ups

5 rounds:
2×25′ Handstand Walk
5 Ring Muscle-ups
2x20m Sled Push for time (180/135#)
rest as needed between movements
post all sled times and any scaling

Thursday 230420 Chief Style

Marcia soaks up some sun on the back patio!

Five 3 minute AMRAPs:
5 DB Hang Power Clean (50/35#)
3 DB Push Press (50/35#)
5 Box Jump (30/24″)
-rest 2 minutes-
post total completed rounds + reps
start next AMRAP where you left off in the previous AMRAP

Intended Stimulus
Today, you should be able to go from hang cleans to push press without setting the DBs down for the majority of the WOD. Choose a loading that allows that. This will get grippy! Box jumps should be a height taller than normal, but not too scary and certainly no misses. You’ll have one long chalk line where you keep your score, starting the next AMRAP where you leave off in the previous one. Can you hang on?!

Wednesday 230419 On an 18 Minute Running Clock…

Thib soars during a recent couplet

On an 18 minute running clock:
Row 2000/1600m
-then AMRAP in the remaining time-
15 Toes to Bar
90 Double Unders
post completed rounds + reps and any scaling
post row time in notes

Tuesday 230418 3 RFT: Burpee, Front Squat, Run

Parker kips one of MANY pull-ups during a recent afternoon class
3 rounds for time:
20 Burpees
12 Front Squats (70/50kg)
400m Run
post finish time and any scaling
Intended Stimulus
This workout should fall in the 12-16 minute time domain. Scale burpees if 20 cannot be completed in 2 minutes or less, the front squat loading so that 12 reps takes 2 sets or fewer, and your run so it is less than 2 minutes. Adhering to these 3 guidelines will help you keep intensity high and transitions short! And it goes without saying, push the runs, especially #3!!!

Monday 230417 Deadlift + Push + Pull

Better is always possible. Here, Becca drills her OHS

Yoga at The Hut and on ZOOM at 6pm!

Every 4 minutes for 6 rounds:
7 Deadlift (AHAP)
Max rep unbroken strict Pull-up (odd rounds)
Max rep unbroken push-up (even rounds)

Intended Stimulus
Here you’ll build throughout the workout as needed on the sets of 7 deadlifts. They HAVE to be unbroken touch and go. Then, take a nice slow transition to your max rep set of strict pull-ups or push-ups. On rounds 1, 3, and 5 you’ll do strict pull-ups. If you can’t yet do 5-7 strict pull-ups then use a band that helps you do that. On rounds 2, 4, and 6 you’ll do push-ups. These should also be strict! Post your total number of pull-ups as the first score and total push-ups as the second score. Post the heaviest DL load to the deadlift 1×7.

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