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Friday 210430 Power Snatch + Finisher

It’s time for some olympic lifting technique work! This hour is going to be geared at becoming more skilled and efficient in taking the bar from above the knee to all the way overhead in one motion. If there is one thing to focus on as a gym today it is this: getting full hip extension and shrugging BEFORE the elbows bend and pull. So, let that single component of this complex lift be your guiding light as to how heavy or light to go today. Then, find a load that you can get at least 6 at a time for the finisher and SPRINT those runs!


Workout of the Day:
20 minutes to build to a heavy 3 rep hang power snatch
post heaviest set to SugarWOD


12-9-6 reps for time:
Hang Power Snatch (50/35kg)
200m Sprint
post finish time and any scaling to SugarWOD

Thursday 210429 Air Squat, Scott-up, C2B

Caroline gets inverted during an AMRAP. Active shoulders, pushing hard into the ground.

12 minute AMRAP:
30 Air Squats
20 Scott-ups (20/10kg Plate)
10 Chest to Bar Pull-ups
post total rounds+reps and any scaling

Intended Stimulus
Pick a steady pace through the air squats, maybe stopping once per set to shake out the legs. Maintain control as you lower your shoulders to the ground on EVERY rep of scott-up. Crashing the shoulders into the ground likely means you need a lower plate, or none at all. If you can link a few C2Bs together then go for Rx pull-ups, but if you don’t have C2Bs yet, or must do one at a time, get a band that allows you to do 5 reps at a time.

Wednesday 210428 DU-SDLHP-ACFTPU

Ready for yet another chance to get on the already full PR board?! This one is a compare to way back on January 2nd of this year. The reps are blocked into moderately big sets. You’ll likely start off fast and unbroken and then gradually have to break things up due to loss of stamina, coordination, and probably BOTH. With the SDLHP it is necessary to maintain the “core-to-extremity” nature of the movement. The light load can make it easy to fall into the trap of a pulling early OR not extending the arms before lowering the load- a core-to-extremity violation. Make sure you maintain good rigid neutral spine, and get good ROM- all the way down to the ground and then elbows high and outside. For the push ups, EVERYONE should be doing these on the floor today (no bench, box or table) and then using training push ups OR knee push ups if you can’t sustain 5 reps at a time without a break. Double unders need to be done in less than 3 minutes for 100 reps- and if you don’t hit your 100 in 100 seconds… put your rope down and complete the remainder with double tap penguin jumps.

Jenny and Dane hit the 9am class and get the small room all to themselves. Oh, and they both went HEAVY on the 10×2 front squats!

For time complete:
100 double unders
40 Sumo deadlift high pull (24/18kg)
25 push ups (ACFT standard)
25 push ups
25 push ups
100 double unders
Post time: record load and any scaling in the notes section of SugarWOD
Compare to January 2nd, 2021

Tuesday 210427 Front Squat 10×2

RA, Andy, and Debby put in WORK during yesterday’s rowing + up-down intervals!

Every 2 minutes for 10 rounds:
2 Front Squats
(build in load during the first 5 rounds and hold a load for the final 5 rounds)
post loading to SugarWOD

Monday 210426 5 All Out Sprints

Looking to improve your work capacity and stamina? Come in to The Hut and be the push for someone in your gym community while you surely get a push to give it your all in return 🙂 After your front and back scale review and practice, you’ll hit an all out sprint of a couplet 5 times. The row needs to be sub 2 minutes, so scale distance if necessary so you can really get the sprint stimulus today. Solid row technique is going to provide the efficiency you need to sustain your fast pace time after time. Think back to our 5k row day and put all those skills into practice for these row sprints! After your row sprint, quickly transition out of the rower and get in 12 up-downs as fast as you can. You will jump to a target you cannot reach standing and reaching straight up (for most this will be the pull-up bar in your station). Rest the remainder of the 4 minute interval (should be roughly 2 minutes), and repeat!

Emily gets in some heavy DLs. Welcome to The Hut!


No Yoga Tonight!

Workout of the Day:
10 minutes of Front and Back Scales
5 rounds each for time starting on the 4 minute mark:
300m row
12 Up-Downs to a target
post all 5 times to SugarWOD (the slowest round will be your final score)

Saturday 210424

Sign up in advance for Saturday’s group classes at 8am and 9am!

Friday 210423 Deadlift and TTB Compare to!

A gymnastic “hip closer” and a weightlifting “hip opener”- in a fairly high repetition setting with only moderately heavy load. The load for the deadlifts should allow you to get all 12 unbroken- but you will likely choose to break them up during the workout at some point. Load should be at about 50-55% of 1 RM. These should never be dropped and most should go unbroken. Toes to bar intention is small sets and very short breaks. Preferred are “actual” TTB at a slower pace instead of scaling ROM and fast. SO- if you can do Rx movement but it takes you a while, then simply scale the number of reps. Consider 2 minutes of TTB the maximum time allotted for the first and second sets, then 3 minutes per round in the latter stages. Today on TTB, “If you CAN, you SHOULD.”


Five rounds for time of:
15 Toes to bar
12 Deadlifts (80/55kg)
Record load, time and scaling to SugarWOD and post PRs to the PR board!
Compare to Dec 28, 2020 and July 7, 2020

Thursday 210422 18 min EMOM: Squat, TGU, Push-up

A classic EMOM follows the metabolic madness that took place yesterday 🙂 This will more closely resemble a “heavy day” than a metcon, but be certain that the difficulty will compound as each minute passes! The DB front squats are AHAP, but must be unbroken with constant movement (no resting at the top!) and you should use the same load throughout the EMOM, so be wise in how you warm-up the loading so you get the exact right weight. The TGUs are also AHAP, but with these you can build as needed. During the final minute of each round you will complete 10 deficit push-ups. Hands will be on DBs and the chest will touch the round. Break these up no more than 2 times and let that be your guide to scaling. Keep the deficit if possible by scaling with deficit training push-ups.


Every minute on the minute for 18 minutes:
Minute 1: 10 DB Front Squats (AHAP and “unbroken”)
Minute 2: 1/1 TGU (same load as DB Front Squat)
Minute 3: 10 Deficit Push-ups (hands on DBs, chest touches ground)
Post load used for DB front squats to SugarWOD and include other data in the notes.

Wednesday 210421 FGB Meets 21.2

This one is a little Fight Gone Bad meets CF Open 21.2, and if we know anything about those two workouts it’s that it’s all about the effort you put in! Another way to phrase that is, this workout gives back ever bit you give to it. Unlike FGB, however, you’ll only have 3 minutes of continuous work before getting a minute of rest! Transition quickly and break off big sets of DB snatches without stopping. On the weighted box step-ups you can hold the DB however you’d like as long as it is not resting on the leg as you step up. Post your total # of reps across all 5 rounds rounds for all 3 movements and put the breakdown in SugarWOD notes. Dig deep and get fitter!

A throwback to 21.2! @jakobwandel

FGB Meets 21.2
Five 3 minute rounds for max reps:
1:00 Alt DB Snatch (50/35#)
1:00 Weighted Box Step Up (50/35#)
1:00 Burpee Box Jump Overs (24/20”)
-rest 1 minute between rounds-
post total reps and any scaling

Tuesday 2104020 AMRAP 20 of 20s

Anna builds in load on her sets of 3 back squats during 5-3-1 CF Total

20 minute AMRAP:
200m Run
20 WB Shots (20/14#)
20 Strict Sit-ups
post total rounds + reps and any scaling to SugarWOD

Intended Stimulus
Twenty minutes is a log time! So, take a few minutes before the workout begins to picture yourself 8-10 minutes into the workout. How are you getting 20 wallball shots done? If your educated guess is 20 WBs in 10+10 or 8+7+5, then consider employing that strategy form the start of the workout. This will allow you to have a more steady pace through the middle of the workout and prevent the crash and burn that often come midway through a 20 minute AMRAP. Do the same with your strict sit-ups. If you know that 20 in a row fast is only possible for you 1-2 times, consider taking a brief break after 10 reps. You will get a lot of rounds today, which means there will be quite a few tris in and out of the yard. BE SAFE! Look for trucks, cars, and forklifts every time you exit and enter the yard and give them the right of way… even if it slows your down! 🙂

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