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Thursday 210408 “The Chief”

Becca gets in her 7×5 OHS skill work AND sets a PR in the process!

“The Chief”
5 sets, each a 3 minute AMRAP of:
3 Power Cleans (60/45kg)
6 Push ups
9 Air squats
Rest exactly one minute.
Post total rounds, reps and load.
Begin each new set where the last set left off.
Compare to 180130, 170614 (5pm class only), 150821, 150507, 140922, 140128, 130515, 120712, 090914.

Intended Stimulus
Five quick sprints! The rest is short and the work is fast-paced with very little rest during each AMRAP. With that being said, don’t let your technique falter, especially on the power cleans. Keep movements crisp and work with precision for three minutes at a time. Each power clean gets a good set up and then elbows through the plane of the bar at the finish. Each push-up gets chest to the ground and full extension at the top. Each air squat gets full depth AND full extension of the hips and knees at the top of each rep. Today, you’ll start the next AMRAP where you left off on the previous one. So, you will end up with one score of total rounds + reps across all 5 AMRAPS. Bring your journal or some scrap paper to keep an accurate tally!

Wednesday 210407 OHS and a Finisher

Regardless of whether these overhead squats are purely lightweight skill work, a new 5 rep max, or something in between, get into The Hut and get better! Nothing challenges mobility and stability like the overhead squat. Even if after both the hip and shoulder specific mobility we’ll warm-up with, and the PVC skill work, you need to stick with the PVC or an empty bar for your 7 sets of 5 reps, know that this workout is still for you! Training the body positioning required for this movement, even at the lightest of loads, taxes the nervous system in a special way. And if you’re still on the fence…. there is a nice finisher to further nudge you to attend 😉


Workout of the Day:
Overhead Squat
5 rounds for time:
10 Up-downs
8 Back burpees
Post OHS loading and finish time of the 5 rounder to SugarWOD


Tuesday 210406 5 rounds for fewest breaks

A big congratulations to Scott and Claire! They welcomed Sloane, their beautiful little girl, into the world just over a week ago. Join us in celebrating a new addition to their family and the CFM family 🙂 We are so excited for you both!


5 rounds for fewest breaks:
15 Russian KB swings (32/24kg)
1 min inversion
5 Strict L-pull-ups
:30/:30 side plank
Post total number of breaks on the inversion and side planks

Intended Stimulus
The goal here is to take the fewest breaks possible in the 1 minute inversion and 1 minute side plank. Zero is a perfect score. There will be many inversion options to choose from ranging in difficulty from pike on a box, to handstand shoulder taps against the wall, to free standing holds. Which version should you choose? One that is challenging enough that maintaining for the full 60 seconds is a stretch, but not TOO hard to where you’re kicking down after 15-20 seconds. For those without L-pull-ups, use as little band as possible that allows 5 strict pull-ups. These should not be easy! We’ll move through this entire workout as a class, starting the timed portions together every round.

Monday 210405 TTB, Push Jerk, and Row

Who is this mystery burpee box jump over-er?!

Yoga on ZOOM with Maria Monday at 5:30pm!

21*18*15*12*9* reps for time:
Toes to Bar
Push Jerk (50/35kg)
*=300m Row
post finish time and any scaling to SugarWOD

Intended Stimulus
Go for manageable sets on both the TTB and the Push Jerks so they don’t end up bogging you down in the later rounds. These must be jerks (and there will be plenty of skill work) so remember to “dip, drive, press and drop” on each and every rep! Take the row at an uncomfortable pace, but this is not an all out sprint. Work on developing a plan on each set today and then see if you can stick with it. Detail everything from how you’re going to break up each movement to the row pace you want to hold.

Saturday 210403

We’re back to our normal schedule this Saturday with classes at 8:00 and 9:00am. Reserve your spot in advance!

Friday 210402 Helen-ish

The PR board is officially back! Take a look at many of the PRs set in the month of March. More still went unposted as March was the “soft re-opening” of posting our PRs in the big room. As is typical, this coming month there will be many chances to get your name on this list.

Things that went unposted that deserve shout outs: all the PRs on 21.2 (17.1), more than a few first chest to bar pull-ups achieved, and 500m row PRs on the row/run WOD a few weeks back.

Keep up the good work! Consistency is the key to continually getting up on the PR board, as is showing up and making a concerted effort to hit the intended stimulus that is laid out for you. For today’s workout, lookup your Helen PR and you’ll have a time domain to shoot for 🙂 Pace the burpees here. There is no reason to fly through the first 21 reps only to have to break the KB swings and pull-ups more than you want to.


3 rounds for time:
21 Burpees
21 KB Swings (24/16kg USA)
12 Pull-ups
post time and and scaling to SugarWOD

Thursday 210401 Hang Squat Cleans 7×5

Workouts like 21.4 (the heavy barbell complex) are tests, and we prepare for those test with workouts like this. These 7 sets of 5 reps are the “studying” that preps you for the next test, whether that’s in the Open or in a compare to heavy day here at The Hut. The intention is that the load stays manageable enough that you can not only hear the cues your coaches give you, but can actually put them into practice. There is a point when you have a load on the bar that is doable, but is too heavy to make adjustments in form and technique. So, use today to become more consistent in finding a proper and powerful hang position, to become more skilled in the timing of the core to extremity nature of the hang squat clean, and to get quicker at dropping under the bar. Improvements in these areas will no doubt come in handy for your next test!

Jenny and Dr. Jason go for some strict TTB variations

Hang Squat Clean
a finisher
post heaviest set of 5 to SugarWOD

Wednesday 210331 Tabata These


Tabata These (20 seconds work/10 seconds rest for 8 rounds)
Wallball Shot (20/14#, if outside, toss to top of pull-up structure)
MB Sit-up (20/14#)
Box Jumps (24/20″)
Calorie Row
post TOTAL reps to SugarWOD

Intended Stimulus
This is all about getting the most out of every 20 second interval. Be ready to start after each 10 second rest AND after each transition to a movement. There are only 10 seconds to transition! You’ll complete all 8 intervals at a single movement before moving on to the next movement. Those out front will toss the MB to a target on the post of their pull-up structure. For the MB sit-up, range of motion is the same as a butterfly abmat sit-up, but you’ll be holding the MB you use for WB shots 🙂 NO MISSES ON THE JUMPS, and try to row a smidge below “all out” for each interval. Post total reps to SugarWOD.

Tuesday 210330 DL + Gymnastics

Heavy touch and go deadlifts (hip opening) paired with strict body weight gymnastics (hip closing): a perfect match! This is going to tax the midline, so find the variation of strict TTB and hollow hold that allows you to complete both without dropping off the bar or resting and then rise to the challenge of keeping rigid neutral spine for all 7 sets of 5 heavy deadlifts. Complete your 5 deadlifts, 5-7 strict TTB (without dropping off the bar), and then wait for the coach as we will start the :30 hollow hold as a group.


Every 3 minutes for 7 rounds:
5 Deadlifts (AHAP, must use for at least 3 rounds)
5-7 Strict Toes to Bar
:30 seconds Hollow Hold

post heaviest DL load used for at least 3 rounds

Monday 210329 Run and DB Push Press

The 2021 Open is officially in the books! A BIG thank you to all who participated. Gathering as a gym community was more meaningful than ever this year, and as coaches we couldn’t be prouder. Thanks for all the effort you put it and congratulations on finishing in style this week with some HEAVY barbell work!


For time complete:
400m run
21 DB push Press (50/35#)
400m run
15 DB push Press
400m run
9 DB push press
400m run

Intended Stimulus
Hit each of the 4 runs hard! Then make sure your DBs are heavy enough that you can’t go unbroken, but not so heavy that you can’t get 21 reps in 3 sets or fewer. This one is truly about pushing the runs and transitioning well, so get uncomfortable. It won’t last long and it will be worth it!

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