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WORKOUT OF THE DAY

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Thursday 240118 3 RFT: Run, WB, Pull-up

Ash, focusing intently on starting with a proper rack position in the dip. Photo by Conrad Parker

3 rounds for time:
400m Run
30 Wallball Shots (20/14#)
20 Pull-ups
Post finish time and any scaling

Wednesday 240116 4 Rounds EACH For Time

10am aftermath from “The Chief”

On the 8 minute mark for 4 rounds:
15 Box Jumps (24/20”)
600m run
15 Up Downs
Post all 4 round times and any scaling

Intended Stimulus
Ready for 4 individual rounds of getting after it?! Scale the volume so jumps are done in under a minute, the run is done in sub 3:30, and then GO FAST on the up downs!! The 600m is to the far corner of Fred Segal. We want each round to be complete in under 5:30 to allow for enough rest and pushed pace on subsequent rounds.

Monday 240108 AMRAP 16

A massive thank you to all who came out for our CFM Festivus event this past Saturday! What a great kick off to 2024! Athletes tackled 3 unique events: a CF Games style chipper, a heavy day twist, and a good old fashioned “girl WOD”. Thanks for all your effort, for all your cheers, and above all, the community. Now let’s carry all that into the next year!

This week, we’re back to our regular class schedule with Yoga returning to Monday’s at 6pm!  Get in for the AMRAP 16 and stay for the restorative Yoga you’ve all come to love.

Paula and Lacey gut out another front squat during a grueling Event #2!

AMRAP 16:
12 SDHP (40/30kg)
16 Pushups
400m run
Post completed rounds + reps and any scaling

Thursday 240104 Push Press 5×5

Join us Saturday morning, Jan 6th, as we wrap up the holidays and kick off the new year with a CrossFit Malibu in house Festivus!

Starting at 8am and continuing to roughly 11am, we will gather as a community to take on 3 short WODs, cheer each other on, and kick off 2024 with some fun! Think of it as a mini CrossFit Malibu Open that takes place on a single morning. The Events are written and trust us, you want to give them a go! All levels are welcome and encouraged. You do not want to miss this time with your CFM family!

After the workout festivities wrap up, we’ll spend the rest of the morning hanging at the gym POTLUCK style! Bring food to share. (note: there will be no grill, stove, oven, or microwave, so get creative with how to keep things warm OR bring something that doesn’t need to be heated). Let’s have some fun! Sign up on the chalkboard in the big room.

@conradparkerphotography

Push Press
5-5-5-5-5
post new 5RM
-then-
A Finisher

Wednesday 240103 Pyramid Chipper

Join us Saturday morning, Jan 6th, as we wrap up the holidays and kick off the new year with a CrossFit Malibu in house Festivus!

Starting at 8am and continuing to roughly 11am, we will gather as a community to take on 3 short WODs, cheer each other on, and kick off 2024 with some fun! Think of it as a mini CrossFit Malibu Open that takes place on a single morning. The Events are written and trust us, you want to give them a go! All levels are welcome and encouraged. You do not want to miss this time with your CFM family!

After the workout festivities wrap up, we’ll spend the rest of the morning hanging at the gym POTLUCK style! Bring food to share. (note: there will be no grill, stove, oven, or microwave, so get creative with how to keep things warm OR bring something that doesn’t need to be heated). Let’s have some fun! Sign up on the chalkboard in the big room.

Mandee pulls herself under the ball QUICKLY during one of Monday’s many MB cleans!

 

For time complete:
20 Burpees
40 Deadlifts (80/55kg)
60 Abmat sit-ups
800m Run
60 Abmat sit-ups
40 Deadlifts
20 Burpees
post finish time and any scaling

Tuesday 231226 modified schedule!

This week’s Schedule:

Tuesday – Friday: 7am and 9am Classes
Saturday: 8am and 9am Classes
Sunday, December 31st: Closed
Monday, January 1st: 9am Big Group Class

Saturday 231223 12 Days of Christmas

Classes this morning at 8:00 and 9:00am! 

 

CFM 12 Days of Christmas
On the first (second, etc….) day of Christmas, My true love gave to me…
1 Sumo Deadlift High Pull (32/24kg KB)
2 Deadlifts (same 32/24kg KB)
3 Kettlebell Swings (same KB- Russian Swings)
4 DB Thrusters (40/25#)
5 Tuck Jumps
6 Back Burpees
7 Burpees
8 Butterfly sit ups
9 Air squats
10 Pull ups
11 Push Ups
12 1200m run
Yes… push thru this in the same way you sing the song!
ON the final round you will: run 1200m, do 11 push ups, 10 pull ups… etc on down the line.

 

Thursday 231221 For Max Strict Pull-ups

Looking forward to NEXT week, our Holiday Schedule is as follows:

Sunday, December 24th: Closed
Monday, December 25th: Closed
Tuesday, December 26th – Friday December 29th: 7am and 9am Classes
Saturday, December 30th: 8am and 9am Classes
Sunday, December 31st: Closed
Monday, January 1st: 9am Big Group Class

Connor and Matt, snatching their way through the AMARP 16

Workout of the day:
10 minutes of inversions
-then-
For as many strict pull-ups in 10 minutes:
25 Double Unders
3 Strict Pull-ups
25 Double Unders
4 strict pull-ups
25 Double Unders
5 Strict Pull-ups
25 Double Unders
6 strict pull-ups….
…add 1 strict pull-up each round until the 10 minute mark
post total pull-ups completed and any scaling
***no scaling today shall include kipping! 🙂

Wednesday 231220 Chipper For Time

Looking forward to NEXT week, our Holiday Schedule is as follows:

Monday, December 18th – Saturday December 23rd: regular schedule
Sunday, December 24th: Closed
Monday, December 25th: Closed
Tuesday, December 26th – Friday December 29th: 7am and 9am Classes
Saturday, December 30th: 8am and 9am Classes
Sunday, December 31st: Closed
Monday, January 1st: 9am Big Group Class

Eric practices linking toes to bar during yesterday’s WOD

 

For time complete:
800/700m Row
40 KB Swings (24/16kg 🇺🇸)
40 Burpee Box Jumps (24/20”)
40 KB Swings
800/700m Row
post finish time and any scaling

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