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WORKOUT OF THE DAY

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Tuesday 240222 1k+1mi+1k

March 2nd will be a big day at CFM with the first Workout of the 2024 Open followed by a Baby celebration for Mandee and Jordan!

1) After the Open workout, join us in gathering to celebrate Mandee and Jordan with a CrossFit Malibu-style baby shower! Regardless of whether or not you participate in The Open, head to the gym at 10:30am on Saturday, March 2nd, for a potluck brunch (bring something to share) and a time of community fun! We are so excited to celebrate the arrival of their baby girl. They are such a big part of making this community what it is, so special to each of us. Come ready to spend time together and play a little game to encourage them in this upcoming season! Find their baby registry here if you are interested in gifting them something 🙂 but certainly plan on being there to celebrate! If you have any questions, text me (María). See you then!

2) The 2024 CrossFit Open starts Saturday March 2nd here at CFM with Open WOD 24.1 being announced Thursday, Feb 29th, mid day!

Sign up via HERE and join your fellow CFMers in participating in the largest sporting event in the world. Starting Saturday March 2nd, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. ANYONE can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with other CrossFitters from around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, go to games.crossfit.com

Come celebrate March 2nd after The Open, 10:30am!

For time complete:
1k Row
1 mile Run
1k Row
post finish time and any scaling

Tuesday 240206 5 RFT

We are open for a full schedule today. Get into the gym for this fun 5 rounder and stay safe out there!

 

5 rounds for time:
30 Air Squats
15 Pull-ups
10 Box Jumps (30/24”)
Post finish time and any scaling

Monday 240205 Row, Back Burpee, DL Chipper

Check out @CrossFitMalibu on IG

For time complete:
100/80 calorie row
75 Back Burpees
50 Deadlifts (80/55kg)
Post finish time and any scaling
Compare to July 20 2022

Tuesday 240130 8 RFT

 

8 rounds for time:
8 DB Goblet Squats (50/35#)
10 ACFT Push-ups
12 Abmat Sit-ups
Post finish time and any scaling

Monday 240129 AMRAP 20

Yoga at CFM tonight at 6pm!

This week we start transitioning ALL important info (workout if the day, announcements, intended stimulus notes, and short fitness musings) to SugarWOD. The workouts will now post at 8pm the night before in the SugarWOD app so you can see them a bit in advance and bring appropriate gear and strategy to the gym. Announcements will always be posted under the photo of the day and you’ll start to find programming notes about each days workout, like intended stimulus, by clicking “Athlete Notes”. The WOD blog will still feature the workout and a photo so you can share our programming with friends and family all over the world. The blog will occasionally feature long form deep dives into relevant topics and when these post, they will always be linked in SugarWOD. Thanks for your patience as we make this transition!

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AMRAP 20:
400m Run
12 Handstand Pushups
16 Table Top Ring Rows
Post total completed rounds + reps and any scaling

Friday 240125 AMRAP 8 x 2

 

On a 20:00 Running Clock
AMRAP 8:
Buy in 750m Row
9 Shoulder to Overhead (50/35kg)
9 Burpee Box Jump Overs (24/20″)

-rest 4:00-

AMRAP 8:
Buy in 1 mile Bike
9 C2B Pull-ups
9 Burpee Box Jump Overs
post rounds + reps completed in each AMRAP and any scaling

Wednesday 240124 Deadlift + Sprint Intervals

Damon, Nico, Dr Jason, RA, and Jonathan (off camera) take on the wall walk in yesterday’s WOD!

Every 3:00 for 6 rounds:
5 Deadlifts (100/70kg)
200m run
Post finish times and any scaling

Tuesday 240123 AMRAP 12

Nick gets full depth and keeps his elbows under the ball rep after rep last week!

15 minute AMRAP:
20/15 Calorie Row
30 Double Unders
3..4..5..6..Wall Walks (adding 1 per round)
post total number of Wall Walks completed and any scaling

Monday 240122 Front Squats and Pull-ups

Just a reminder that yoga at CrossFit Malibu has made the switch back to Mondays at 6 PM… See you there!

 

Every 4 minutes for 6 rounds:
4 Front Squats (5 second descent, from the floor)
4 Weighted Pull-ups
Post all squat loading and any pull-up scaling/load in notes

Friday 240119 Hang Power Snatch + 3 Rounds For Reps

 

Workout of the day:
12 minutes to build to a heavy 3 rep Hang Power Snatch
-then-
3 rounds for max reps:
1 minute max Hang Power Snatch (40/30kg)
1 minute max Abmat Sit-up
1 minute max Front Rack Reverse Step Lunge (40/30kg)
2 minute rest
Post total reps completed and any scaling

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