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Thursday 210304 3RM Back Squat

Training days vs. testing days…. Most of the time when you show up to The Hut you’re stepping into an hour of training. While these workouts are still often “for time” or “for load”, the goal is not to make a direct “compare to” or set a PR on a lift. The goal is simply to train. To train the skills involved in the workout, to train for increased strength, endurance, stamina, etc. Training days are essential in getting us ready for testing days. The testing days are much more infrequent and are self explanatory. We test ourselves against past data. We cannot test everyday, although we do train hard each workout. Today has the potential to be one or the other, testing or training, depending on how your training as been over the last 2 months or so. If you have been inconsistent, maybe even coming back after a hiatus, you will treat this as a training day, building to a moderately heavy set of 3 by the 4th or 5th set and hold for the remaining sets. On the other hand, if you have been consistently getting in to The Hut for your training days then you’ll shoot for a new 3 rep max! Both groups need the same warm-up, rest periods (2-3 minutes between sets), etc. The difference lies mainly in the mindset. So, be honest with yourself on whether you should test or simply train today.

And don’t forget to sign up for the Open. Click HERE to register!


Yoga on ZOOM with Maria is Thursday at 6pm!

Back Squat
Post heaviest set of 3 to SugarWOD

Wednesday 210303 Box Jump Overs, Ring Rows, HSPU

Sandra hits a PR on her 3 rep OHS!

12 minute AMRAP:
12 Box Jump Overs
10 Supine Ring Rows (heels on 16″ Box)
8 Handstand Push-up

Intended Stimulus
Just keep moving for 12 minutes. This is easier said than done and will require the correct scaling on both the supine ring row and the handstand push-up. These 2 movements should be completed in 2 sets or fewer. On the ring rows, your heels will be on a 16″ box out in front of you and the straps of the rings will hang directly below the pull-up bar. Scale these by going without the elevated feet to table top position. Rings need to pull all the way into your rib cage and then elbows must extend fully before starting another rep. Scale the HSPU by going from a rack or box, and if further scaling is needed use down dog push-ups. The main goal with scaling of the HSPU is creating an inverted press while preserving the “tripod” position where the top of the head touches the ground slightly in front of the hands. Whatever your scaling, preserve this position as well as full range of motion.

Tuesday 210302 Wallball, Burpee, Run

The “mystery lifter” series makes a comback! Who is hitting full depth on this back squat?

4 rounds for time:
25 Wallball Shots (20/14#)
12 Burpees
200m Run

Intended Stimulus
The intended stimulus is fairly straightforward here… Push the pace from the beginning and finish as fast as you can. Break the wallball shots up into 2-3 sets with short rest IF necessary. Burpee fast and run faster. The challenge is going to be getting right back to the WB after each run. So, make a deal with yourself to rest no more than 5 seconds before getting back to that WB!

Monday 210301 Deadlift and MAX Push Pull

And just like that it is the first day of March! That means the first Saturday of the 2021 CrossFit Open is in less than 2 weeks! If you haven’t yet registered, do so HERE! If you’re on the fence or unsure about if this is right for you, ask your coaches. We’ll nudge you in the right direction 🙂 We will be running the Open workouts starting at 8am on Saturday 3/13, 3/20, and 3/27. This will be the workout of the day on those Saturdays so plan on arriving at 8am and getting placed in a heat. What a fun time it will be to celebrate each other and our special CFM community! Watch the video below to get more info on the Open.

Every 4 minutes for 6 rounds:
7 Deadlift (AHAP, touch and go)
Max rep set of unbroken strict Pull-ups (odd rounds)
Max rep set of unbroken push-ups (even rounds)

Intended Stimulus
Here you’ll build throughout the workout as needed on the sets of 7 deadlifts. They HAVE to be unbroken touch and go. Then, take a nice slow transition to your max rep set of strict pull-ups or push-ups. On rounds 1, 3, and 5 you’ll do strict pull-ups. If you can’t yet do 5-7 strict pull-ups then use a band that helps you do that. On rounds 2, 4, and 6 you’ll do push-ups. These should also be strict! Post your total number of pull-ups as the first score and total push-ups as the second score. Post the heaviest DL load to the deadlift 1×7.

Saturday 210227 8am and 9am classes

Saturday classes as usual at 8am and 9am. Sign up in advance and get in to The Hut to kick off the weekend with the unknown and unknowable! (it’s not even on SugarWOD yet)

Friday 210226 Push Press then SPRINT!


Workout of the Day:
Push Press
For time complete:
15/12 cal row
15 push press (20% lighter than heaviest 5, from the ground)
15/12 cal row
12 push press
15/12 cal row
9 push press
15/12 cal row
Post heavy 5 rep, time, and scaling to SugarWOD

Intended Stimulus
Today we do strength work and then a short metcon. The shortened time allotted to complete your 4×5 Push Press means you likely won’t get to a 5RM, but the goal is to get to something heavy for today. After a few warm-up sets, you’ll rest 1:30-2:00 between working sets. Once your heavy 5 rep set is established, de-load your bar roughly 20% for the metcon. You should be able to get through the 15 push presses in 2-3 sets. Oh, and make sure you SPRINT each and every row! This will be fun.

Thursday 210225 :30/:30 For Max Reps

If you haven’t already, read yesterdays blog post and sign up for the 2021 CrossFit Open! Ask a coach why YOU should participate.

Yoga on ZOOM with Maria is Thursday at 6pm!



4 rounds, 30 seconds work/30 seconds rest, for max reps:
Deadlift (70/50kg)
Toes to bar
Goblet Squat (50/35#)

Intended Stimulus
Treat this one like you’re trying to maximize each and every 30 second bout of work so that you NEED every second of that 30 second rest! A full round goes as follows: 30 seconds to get as many deadlifts as possible followed by 30 seconds of rest, 30 seconds to max rep TTB, 30 seconds rest, 30 seconds to max rep goblet squat, 30 seconds rest, 30 seconds to max rep burpee, and 30 seconds rest. The deadlift load should be something that you can continuously move for the 30 seconds only dropping to rest the grip 1-2 times. Toes to bar will likely require you to take strategic breaks so that you maximize your work time. Think quick sets of 5-10 with a very short rest. Going out with a max rep set could fry the grip for the rest of the WOD so be careful! You should be able to goblet squat for the whole 30 seconds (at least on the first few rounds), and the burpees… get after those burpees for the entire interval every time!

210224 Run, Good Morning, Sit-up

Important announcement for ALL CrossFit Malibu Athletes:

The 2021 CrossFit Open starts in just a few weeks and registration is live! Join in with hundreds of thousands of CrossFitters around the globe in the world’s largest participatory sporting event. This year, the Open is 3 weeks long and we are going to run the weekly workouts on Saturday mornings starting at 8am. Week #1 is March 13th. As many of you know, this event is open to ALL athletes and we, your coaches, encourage all of you to sign up, show up on Saturdays, and be a part of the community fun! Test yourself against past years performances, set new PRs, or just have fun participating with all your CFM family on Saturday mornings. There are scaled versions provided for every workout and this year, for the first time ever, an equipment free version for those who wish to participate from home. Click HERE to learn more about this year’s Open… And if you already know that you’re in, click HERE to sign up! (Make sure you select CrossFit Malibu as your affiliate)


3 Rounds for Time:
800m Run
30 Banded Good Mornings (2/1″ band)
30 Strict Sit-ups

Tuesday 210223 DB Heavy Day


5 rounds NOT for time, but for load:
4 Turkish Get Ups
8/8 DB Bent Over Rows
12 DB Floor Press
-rest as needed between movements and rounds-
Post heaviest load to SugarWOD

Intended Stimulus
Here is an all DB heavy day that is a bit unconventional. In order to complete all 5 rounds in time you’ll need to stay moving, but this workout is NOT for time. Rest as needed between movements and rounds to make sure that you’re ready to move a heavy DB. The turkish get ups will be done alternating sides, and the DB bent over rows will be completed 8 in a row on each side. For the DB floor press you’ll use 2 DBs. Ensure that you get those shoulders back and down tucked behind you before starting your floor press reps. Ideally you’ll use the same load across all 3 movements, but exceptions can be made 🙂

Monday 210222 Weighted Pull-up and 14.1

Will gets in a solid “dip and drive” in last week’s Oly and Run workout

Today we have 2 benchmarks! First, after some pulling warm-up (as well a brief snatch warm-up), you’ll establish a 1RM weighted pull-up. There will be a 10-12 minute cap on this portion of the class so make sure to time your sets with that in mind! Much like a traditional heavy day, rest 90 seconds to 2 minutes between sets. Athletes who do not have weighted pull-ups should do a 5×5 of eccentric lowers with a 5 second lower. Then, we retest CrossFit Open workout 14.1, which was also 11.1 (except requiring a snatch instead of ground to overhead). In this 10 minute AMRAP, if you have compare to data, use the exact same scaling that you used before. If you have never done this WOD before, find a load that allows you to complete the snatches in, at minimum, sets of 5 and go for double unders if you’re able to do even just a few at a time. Go for 60 single unders if needed. 10 minutes is long enough to require pacing so try to resist the all out sprint after 3..2..1.. go!

Workout of the Day:
Weighted Pull-up
Open Workout 14.1
Complete as many reps as possible in 10 minutes of:
30 double-unders
35/25kg power snatches, 15 reps
Compare to August 3 2018, May 23 2015, Feb 28 or 30 2014, mid-March 2011 (ground to overhead any way)

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