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No classes at The Hut today. Merry Christmas to you all!
As a reminder, next week we have morning classes only!
Monday Dec. 27th: 7:00 and 9:00am classes
Tuesday Dec. 28th: 7:00 and 9:00am classes
Wednesday Dec. 29th: 7:00 and 9:00am classes
Thursday Dec. 30th: 7:00 and 9:00am classes
Friday Dec. 31st: 7:00 and 9:00am classes
Saturday Jan. 1st: 8:00 and 9:00am classes
CrossFit Malibu Holiday Schedule
Friday Dec. 24th: 8:00 and 9:00am classes
Saturday Dec. 25th: closed for Christmas
Monday Dec. 27th: 7:00 and 9:00am classes
Tuesday Dec. 28th: 7:00 and 9:00am classes
Wednesday Dec. 29th: 7:00 and 9:00am classes
Thursday Dec. 30th: 7:00 and 9:00am classes
Friday Dec. 31st: 7:00 and 9:00am classes
Saturday Jan. 1st: 8:00 and 9:00am classes
CrossFit Malibu Holiday Schedule
Thursday Dec. 23rd: regular schedule
Friday Dec. 24th: 8:00 and 9:00am classes
Saturday Dec. 25th: closed for Christmas
Monday Dec. 27th: 7:00 and 9:00am classes
Tuesday Dec. 28th: 7:00 and 9:00am classes
Wednesday Dec. 29th: 7:00 and 9:00am classes
Thursday Dec. 30th: 7:00 and 9:00am classes
Friday Dec. 31st: 7:00 and 9:00am classes
Saturday Jan. 1st: 8:00 and 9:00am classes
5 rounds for time:
45 Double Unders
30 Walking Lunges
15 Pull-ups
post finsh time and any scaling
CrossFit Malibu Holiday Schedule
Wednesday Dec. 22nd and Thursday Dec. 23rd: regular schedule
Friday Dec. 24th: 8:00 and 9:00am classes
Saturday Dec. 25th: closed for Christmas
Monday Dec. 27th: 7:00 and 9:00am classes
Tuesday Dec. 28th: 7:00 and 9:00am classes
Wednesday Dec. 29th: 7:00 and 9:00am classes
Thursday Dec. 30th: 7:00 and 9:00am classes
Friday Dec. 31st: 7:00 and 9:00am classes
Saturday Jan. 1st: 8:00 and 9:00am classes
Workout of the Day:
5 minute AMRAP:
12 DB Snatch (50/35#)
6 Toes to Bar
-rest 2 minutes-
4 minute AMRAP:
12 DB Snatch (50/35#)
6 Toes to Bar
-rest 2 minutes-
3 minute AMRAP:
12 DB Snatch (50/35#)
6 Toes to Bar
post total completed rounds + reps
start each AMRAP where you left off in the previous one
CrossFit Malibu Holiday Schedule
Tuesday Dec. 21st – Thursday Dec. 23rd: regular schedule
Friday Dec. 24th: 8:00 and 9:00am classes
Saturday Dec. 25th: closed for Christmas
Monday Dec. 27th: 7:00 and 9:00am classes
Tuesday Dec. 28th: 7:00 and 9:00am classes
Wednesday Dec. 29th: 7:00 and 9:00am classes
Thursday Dec. 30th: 7:00 and 9:00am classes
Friday Dec. 31st: 7:00 and 9:00am classes
Saturday Jan. 1st: 8:00 and 9:00am classes
Workout of the Day:
Bench Press
5-5-5-5-5 (build to a heavy 5 rep)
*Between sets complete 5/5 DB Bent Over Row + 20-25 strict sit-ups
post load for all 5 working sets
post loading for BOR in the notes
Welcome back to another week at The Hut! Below you will find the schedule for the next 2 weeks. This week all is normal until we hit Friday the 24th, Christmas Eve. You’ll see that on Friday (Christmas Eve) there are classes at 8:00 and 9:00am much like a typical Saturday. There are no classes on Saturday Christmas day. Then, the following week (27th-31st) we have a modified schedule of 7:00 and 9:00am classes daily. For those who do a hybrid of 1-on-1’s and group classes, or exclusively 1-on-1 training, we will still be scheduling these 1-on-1 sessions as our coaches are available! But as for this week, it’s business as usual until Friday and we’re excited to see you at The Hut!
CrossFit Malibu Holiday Schedule:
Monday Dec. 20th – Thursday Dec. 23rd: regular schedule
Friday Dec. 24th: 8:00 and 9:00am classes
Saturday Dec. 25th: closed for Christmas
Monday Dec. 27th: 7:00 and 9:00am classes
Tuesday Dec. 28th: 7:00 and 9:00am classes
Wednesday Dec. 29th: 7:00 and 9:00am classes
Thursday Dec. 30th: 7:00 and 9:00am classes
Friday Dec. 31st: 7:00 and 9:00am classes
Saturday Jan. 1st: 8:00 and 9:00am classes
Just powering through power push-upsYoga at The Hut tonight at 6:00pm join via ZOOM by clicking here
“Kelly-lite”
3 rounds for time:
400m Run
30 Box Jumps (24/20″)
30 Wallball Shots (20/14#)
post finish time and any scaling
compare to Feb 1 2021 and August 6th 2020
Classes as usual at 8:00 and 9:00am. Sign up in advance on MindBody for our annual 12 Days of Christmas WOD, CFM style!
Workout of the Day:
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.
Was this pre or post workout?Squat Clean
5-5-3-3-3-3-3
-then-
A short finisher
post loading and any scaling
This one is going to unexpectedly tax the midline so there’s even more of a reason to dial in your rowing technique. You want to be as powerful AND as efficient as possible. Stay upright and rigid through the spine as you hinge at the hip and bring that handle and seat back in. Try to keep your heels down during this phase. That will help you utilize your posterior chain (mainly glutes and hamstrings) and stay away from a quad dominant technique. The up-downs will tax the quads plenty, so be intentional with each stroke on the rower. That first minute or so of each round (spent on the rower) is a chance to focus in on your movement instead of disassociating. The swings should be heavy and unbroken. Row efficiently, transition quickly, and block out the voice in your head that says “it’s ok to slow down on these up-downs, the clock will rescue me”. Use every last second to try and get another rep or 2!
Cecily subs a 2.2 mile bike buy-in in place of a 1 mile runEvery 3 minutes for 5 rounds:
250/200m Row
12 KB Swings (32/24kg USSR)
max rep up-downs (1ft. target) to the 2:00 mark
post total number of up-down completed and any scaling
Look at that focus (and the beautiful MB front squat)!With a 18 minute time limit:
Run 1 mile
-then AMRAP in the remaining time-
6 C2B Pull-ups
12 Power Push-ups (20/10kg plate)
18 Air Squats
post completed rounds + reps and any scaling
post mile run time in the notes
CrossFit Malibu is an inclusive strength and conditioning community. We are open for anyone who wants to elevate their physical abilities with the support of other motivated and inspiring people.
Questions?
Call or text our Hutline: 424.425.3630
Email Us: TheHut@CrossFitMalibu.com
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