WORKOUT OF THE DAY

Tuesday 221220 8 RFT

8 rounds for time:
12 toes to bar
200m run
Post finish time and any scaling

Monday 221219 Hang Squat Clean, Push-up, Row

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

18-15-12-9 reps for time:
Hang Squat Clean (45/30kg)
Push-up
Calorie Row
Post finish time and any scaling

Friday 221216 Deadlift 10×2

Workout of the day:
10 minutes of ring skill work
-then-
Every 2 minutes for 10 rounds:
2 Deadlifts (AHAP)
post all loading
*athletes can build across the first few rounds, but this should look more like a volume day, and they should hold a working load for the last 5 sets

Wednesday 221214 Pull-up, Row, Deficit Push-up

20-15-10-5-10-15-20 reps for time of:
Pull-up
Calorie Row
Deficit Push-up (hands on 10kg plates)
post finish time and any scaling

Monday 221212 Handstand Helen

Yoga at The Hut and on ZOOM tonight at 6:00pm!

Handstand Helen
Three rounds for time of:
12 handstand push ups
21 KB swings (24/16kg)
400m run
post finish time and scaling
compare to: May 12 2021, Dec 2nd, 2019, Dec 8th, 2016, June 16th, 2010

Saturday 221210 CFM Holiday Festivus

Join us today from 8-11am as we celebrate the holidays with a CrossFit Malibu in house Festivus!

PLEASE ARRIVE ON TIME AT 8AM and please avoid parking in the yard

Athletes will warm themselves up, we’ll have a quick WOD briefing, and the first heat will start around 8:20! Lets have some fun!

There are NO group classes today.

Friday 221209 Jerry

Today at CFM we tackle the all monostructural hero WOD “Jerry”. Not only is this the perfect fit within our last few weeks of programming, it’s the perfect WOD to complete before the Festivus on Saturday morning! Scale the distances to complete this in under 30 minutes.

“Jerry”
For time complete:
1 mile run
2k row
1 mile run
post finish time and any scaling
*scale distances to complete sub 30:00

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Thursday 221208 For Max Reps!

Join us Saturday morning, December 10th, as we celebrate the holidays with a CrossFit Malibu in house Festivus!

Starting at 8am and continuing to 11am, we will gather as a community to take on 3 short WODs, cheer each other on, and kick off the holiday season with some fun! Think of it as a mini CrossFit Malibu Open that takes place on a single morning! All levels are welcome and encouraged. You won’t want to miss this time with your CFM family!

After the workout festivities wrap up, we’ll grab lunch from Howdy’s or Whole Foods and spend the rest of the morning hanging at The Hut. Let have some fun! Sign up on the chalkboard in the big room.

For max reps on a 17 minute running clock:
2 minutes WB shots (20/14#)
2 minutes SA DB Hang Clean and Jerk (50/35#)
2 minutes Double Unders
-rest 2 minutes-
90 seconds WB shots
90 seconds SA DB Hang Clean and Jerk
90 seconds Double Unders
-rest 90 seconds-
1 minute WB shots
1 minute SA DB Clean and Jerk
1 minute Double Unders
Post total reps and any scaling

Join us Saturday morning, December 10th, as we celebrate the holidays with a CrossFit Malibu in house Festivus!

Starting at 8am and continuing to 11am, we will gather as a community to take on 3 short WODs, cheer each other on, and kick off the holiday season with some fun! Think of it as a mini CrossFit Malibu Open that takes place on a single morning! All levels are welcome and encouraged. You won’t want to miss this time with your CFM family!

After the workout festivities wrap up, we’ll grab lunch from Howdy’s or Whole Foods and spend the rest of the morning hanging at The Hut. Let have some fun! Sign up on the chalkboard in the big room.

AMRAP 16:
200m run
8 ring muscle-up
Post total completed rounds + reps and any scaling

*scale RMU to tough RMU transition, or 2x pull-ups + dips

Monday 221205 7×3 Power Snatch

Join us for CFM mobility at 6pm tonight! There will be no zoom.

Also, join us Saturday December 10th as we celebrate the holidays with a CrossFit Malibu in house Festivus!

Starting at 8am and continuing to 11am, we will gather as a community to take on 3 short WODs, cheer each other on, and kick off the holiday season with some fun! Think of it as a mini CrossFit Malibu Open that takes place on a single morning! All levels are welcome and encouraged. You won’t want to miss this time with your CFM family!

After the workout festivities wrap up, we’ll grab lunch from Howdy’s or Whole Foods and spend the rest of the morning hanging at The Hut. Let have some fun! Sign up on the chalkboard in the big room.

Workout of the day:
10 minutes to build to a max height box jump
-then-
Power Snatch
3-3-3-3-3-3-3
Post loading
Post box jump height in notes