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Monday 220620 4 RFT: Run, Snatch, Burpee

Happy Father’s Day to all of the CFM dads! Our community wouldn’t be what it us without you. Know that your hard work and dedication to your health and fitness is an example to all. We hope you feel celebrated and appreciated.. because you ARE! We welcome you back to The Hut with an absolute BURNER of a 4 rounder 🙂

Father and son (and ScottDavis) put in WORK during the max meter row day!

4 rounds for time:
400m Run
15 Power Snatch (45/30kg)
9 Burpee Over the Bar
Post finish time and any scaling

Friday 220617 55s Chipper Riff

Wall walks on Wednesday, and today a riff on the 55s chipper Open WOD. FUN!

14 minute AMRAP:
55 KB Swings (24/18kg USA)
55 MB Cleans (20/14#)
55 Calorie Row
55 Push-ups
post total reps completed and any scaling

Thursday 220616 5 Rounds For Quality

See, wall walks ARE fun!

5 rounds for quality:
10 DB Bench Press (AHAP)
6/6 KB Turkish Sit-up (18/12kg)
15m Sled Pull + 15m Sled Push
post all 5 sled times
post all other loading and scaling in notes

Wednesday 220615 AMRAP 20

Way to use your fitness, Scott!

2 Wall Walks*
12 Burpee Box Jumps (24/20″)
200m Run
*add 2 wall walks each round
post total wall walks completed and any scaling

Tuesday 220614 For Max Meters

Jonathan goes unbroken through Fran setting a new PR… 2:38!

On a 22 minute running clock, for max meters:
7 minute max distance row
-rest 2 minutes-
5 minute max distance row
-rest 2 minutes-
3 minute max distance row
-rest 2 minutes-
1 minute max distance row
post meters rowed at each interval

Monday 220613 FRAN

The CFM knitting club gathering was a success!

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

21-15-9 reps for time:
Thrusters (43/30kg)
Record time, load and any scaling

Compare to: June 21 2021, Aug 12 2020, Feb 13 2020, July 30 2019, Nov 27 2018, Oct 31 2017, July 21 2017, “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009

Intended Stimulus
Fran is a classic example of a high intensity workout. The goal is to finish in under 7 minutes. If you have a compare to time that is around 6-7 minutes, re-test it with the same load. Go up in load IF your last attempt was under 5 minutes. Realistically, you should be able to complete the round of 21 in 3 sets max, and the round of 15 in a maximum of 3 sets as well. That goes for both the thrusters and the pull-ups. Again, today needs to be fast! Only a few breaks throughout the entire workout is the way to go. On the thrusters, remember that you’re more efficient when you keep the bar high on the shoulder until right after the hip forcefully opens. Then, when you are bringing the bar back down to the shoulders, wait to initiate the next squat until right when the barbell touches down on your shoulders. Efficiency on these 2 movements is key to being able to break off large sets and in turn, finish fast!

Saturday 220611

Saturday group classes are at 8:00 and 9:00am. Sign up in advance on MindBody and be ready for some partner fun!

Friday 220610 AMRAP 15

Shoulder MOB diagnostics at the gymnastics specialty series. Then, HANDSTANDS!

16 minute AMRAP:
8 DB Front Squats (50/35#)
24 MB Sit-ups (20/14#)
8 DB Front Squats
200m MB Run
Post finish time and any scaling

Wednesday 220608 For Max Double Unders

A huge shout out to those who set new PRs in their 3RM deadlift! The training is working, and testing days like these prove it (not to mention they’re really fun and a great hour with our community)! The June PR board is already filling up and we’re only 8 days in! Take a look below at the many PRs from the month may. Everything from consecutive double unders, 5RM deadlifts, kipping pull-up firsts, a “compare to” power clean row WOD, and more is up on that board. Good job CFMers and keep up the hard work!

Congrats on the May PRs! Now, on to June 🙂

Five 3 minute AMRAPs, separated by 2 minutes of rest:
15 Pull-ups (Rx+ with C2B)
15 Box Jumps
max rep DU in remaining time
post total DUs completed and any scaling

Intended Stimulus
You NEED to be able to get these pull-ups done in 3 quick sets or fewer to hit the stimulus! For emerging pull-up athletes, consider cutting the volume a bit, but if you need to cut to less than 10 to get the pull-ups done in a minute, opt for 15 reps with a band. Then, take the 15 box jumps at a steady and safe pace. From there, it’s time to earn point by completing max rep double unders. Log your double unders completed each round in SugarWOD along with any scaling.

Tuesday 220607 3 RFT: Row, Run, Wallball

Laura has been working hard on her kipping pull-up skill and just recently went Rx on them in a workout. Nice job!!

3 rounds for time:
500m Row
400m Run
30 WB Shots(20/14#)
post finish time and any scaling

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