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Monday 210621 Fran

Join us this coming Saturday, June 26th, at 9am for a 5k run/WOD event with Lululemon Malibu! Participants will get some free gear to try out AND this single modality monostructural workout fits perfectly within our scheduled programming 🙂 Please note, there will not be classes held at The Hut this Saturday. Instead, meet at Lululemon Malibu at 9am sharp for a group warm-up, an overview of the course, and some meet and greet. You need to rsvp in advance be clicking HERE. We hope to see you there! If you need a rower and a bike, please let us know well in advance and we will have one delivered for you. And to take your mind off all that running, show up for class Monday and do something very different, like Fran 😉


21-15-9 reps for time:
Thrusters (43/30kg)
Record time, load and any scaling

Compare to Aug 12 2020, Feb 13 2020, July 30 2019, Nov 27 2018, Oct 31 2017, July 21 2017, “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009

Intended Stimulus
Fran is a classic example of a high intensity workout. The goal is to finish in under 7 minutes. If you have a compare to time that is around 6-7 minutes, re-test it with the same load. Go up in load IF your last attempt was under 5 minutes. Realistically, you should be able to complete the round of 21 in 3 sets max, and the round of 15 in a maximum of 3 sets as well. That goes for both the thrusters and the pull-ups. Again, today needs to be fast! Only a few breaks throughout the entire workout is the way to go. On the thrusters, remember that you’re more efficient when you keep the bar high on the shoulder until right after the hip forcefully opens. Then, when you are bringing the bar back down to the shoulders, wait to initiate the next squat until right when the barbell touches down on your shoulders. Efficiency on these 2 movements is key to being able to break off large sets and in turn, finish fast!

Saturday 210619

We have a regular Saturday schedule this weekend with classes at 8:00 and 9:00am. Please reserve your spot in advance on MindBody. NEXT Saturday there is a CFM x Lululemon Malibu event in place of classes at The Hut. Check the front door of The Hut for some info and check Monday’s blog post for all the details!

Friday 210618 15 minutes for quality + a finisher

Cecily sets up for another deadlift while Scott gears up for one final push to the finish!

15 minutes for quality:
3 Box Jumps (AHAP)
2 Weighted Strict Pull-ups (AHAP)
1/1 TGU (AHAP)
post total of box jump height in inches + heaviest pull-up load in pounds + heaviest TGU load in pounds (ex: 36″ jump + 45# pull-up + 50# TGU = a total score of 131)


A finisher!

Intended Stimulus
As high and as heavy as possible with sound technique. That’s the goal for this workout. You’ll practice everything in the warm-up so that by the time the coach starts the clock you’re already at something moderately high/heavy. You’ll then add, or take away, as needed throughout the 15 minutes for work keeping the goal “as high and as heavy as possible with sound technique” as your guiding light. Those who don’t yet have weighted pull-ups can go bodyweight and if you need further scaling do 2 reps of eccentric lowers as slow as possible! If you can’t lower for at least 5 seconds, add a band to your eccentric lower so that you can hold the slow lower for at least 5 seconds. Your score to post in SugarWOD is the # of inches jumped + pull-up load in pounds (put 0 if you do eccentric lowers) + heaviest TGU in pounds. Put the separate numbers in the notes. The finisher is SHORT so be ready to give it everything!

Thursday 210617 AMRAP 12: Pushup, TTB, Deadlift

Did Becca just complete a 30 minute AMRAP? Or some intervals on the bike? Fran? No! She had just finished her 5th set of 5 on Tuesday’s volume set of back squats! She did the math, warmed up to 80% 1RM (clearly JUST the right loading), held it for all 5 sets with 4-5 minutes of rest between each and hit the intended stimulus perfectly. Or I guess we could say that the workout imparted the perfect strength stimulus to Becca as she followed a plan. Good job! Take a chance to say a temporary goodbye to Becca as she leaves for a U.S. tour with Pepperdine a cappella group Won by One for the final time! See you in July, Becca!


12 minute AMRAP:
12 Deficit Push-ups
9 Toes to Bar
6 Deadlifts (100/75kg)
post total reps and any scaling

Intended Stimulus
12 minutes is long enough to need a pacing plan, but short enough that you need to be psychologically deciding to rest less than you want and embrace the discomfort. Break the push-ups up early on to prevent yourself from needing to go to sets of 2-3 reps. Get the toes to bar done in no more than 3 QUICK sets and then try to go unbroken on all you sets of deadlifts. Check the clock after rounds 1 and 2 and see if your pace per round is in line with the goal you set pre WOD. Ask yourself if it’s sustainable and make adjustments if not. Don’t be afraid of feeling uncomfortable and embrace the pain cave.

Wednesday 210616 Litvinov Variation

Parker gets the hip crease below the knee for a full depth back squat while keeping the weight in his heels and torso upright

5 rounds EACH for time:
6 Power Cleans (75% 1RM)
200m Sprint
-rest to the 4 min mark-
post all 5 times and any scaling, score is total time (SugarWOD will do the math for you!)

Intended Stimulus
You’re in for a treat with these 5 all out sprints! To hit the desired stimulus the run should be near all out. It is very easy on a day like this to slow up the pace as the fatigue starts to set in, but there is so much benefit, both physical and psychological, available to those who push the pace to the very end even as the legs and lungs start to burn on the last 50m or so of each run. The power cleans need to be heavy enough that you can’t just breeze through them. The load should require you to concentrate on a good setup and execution each time. Once your 6th clean hits the ground, take off running for a 200m sprint and right down your time as soon as you get back to The Hut! You should get more rest than work today so if the run takes more than 1:30, scale the distance a bit. Total working time is what we’re calculating today, but all you need to do is input your 5 rounds times into SugarWOD and it will do the clock math for you 🙂

Tuesday 210615 Back Squat 5×5 for volume

We’re looking at some HOT weather over the next few days (and with more frequency as we get into summer)! Today we go with some heavy back squats, You’ll have plenty of time to rest, chat, and get that heart rate back down, but that won’t ALWAYS be the case on these hot days. You may have to adjust your intensity. Moving at an intentionally slower pace or moving at an intentionally slower pace AND cutting some volume are both ways to dial back the intensity. Today, the heat will let you get nice and warmed up quickly so that all you need to do is hit the intended stimulus!

Bob and Stephanie tackle the BIG sets of jump rope

Workout of the Day:
Back Squat
5-5-5-5-5 (all sets around 80-85% 1RM)
Post number of sets at heaviest load
Use these dates to help plan your plan: May 25 2021 (7s), March 4 2021 (3RM), Oct 14 2020 (5×5), Jan 21 2020 (3×3), Aug 27 2019 (5×5), June 26 2019 (5/3/1)

Intended Stimulus
Today we train with a 5 round volume set of 5 reps. In all, “just” 25 total reps over the course of 5 working sets (that is: not including the work done in warm-up sets).
Once you have worked up and are ready… you have 5 sets at 5 reps each. Use a heavy enough weight so that by the 3rd or 4th rep of each set you have to use everything you’ve got to stand up, and then FINISH THE SET! A rest of about 4-5 minutes is absolutely necessary to get ready for the next set. As you approach the bar to start each set- you need to have the mindset that you CAN do this! Give it everything you’ve got. An experienced athlete will be able to manage a weight of about 85% of 1 rep max. You can and should bump up the weight a few a percentage point or two if your first set does not elicit a sufficient amount of grief, fear, or guilty (if you don’t have enough weight on the bar and you know it! ?

Monday 210614 Quadruplet for time!

Welcome back for another week of training here at The Hut! We kick off the week with a crowd pleasing quadruplet of decreasing reps that will be for time. For all the movements except the double unders the same scaling recommendations apply: in the round of 20 reps you should have 2-3 rests max for the pull-ups, DB push press, and DB front rack lunges. And yes, the DBs need to be held in the hands on the front rack with one head of the DB touching the shoulder, not set up with the handle on the shoulders. For those athletes with emerging double unders, consider scaling the volume to something you can finish in 4/3/2 minutes per round respectively for the 200/150/100 reps. Keep the resting short throughout this workout as you break up your sets into more manageable chunks. Many will focus on the pull-ups and push presses when thinking through scaling, but don’t underestimate the DB front rack lunges as they will surely be tough!

Laura and Deborah concentrate on getting a solid lockout during a set of ring dips


For time complete:
20 Pull-ups
20 DB Push Press (50/35#)
20 DB Front Rack Lunges (50/35#)
200 Double Unders
15 Pull-ups
15 DB Push Press
15 DB Front Rack Lunges
150 Double Unders
10 Pull-ups
10 DB Push Press
10 DB Front Rack Lunges
100 Double Unders
post finish time and any scaling

Saturday 210612

Saturday classes are at 8:00 and 9:00am. Please sign up in advance on MindBody to reserve your spot!

Friday 210611 Four 3 Minute Rounds for Max Up-Downs

Another mystery squatter… Who is it?!

Four 3 minute AMRAPs for max up downs:
300/225m row
15 Wallball shots (20/14#)
Max rep up downs
-rest 2 minutes between AMRAPs-
post total # of up-downs completed and any scaling

Intended Stimulus
Each one of these short 3 minute AMRAPs is intended to be a sprint! You’ll row with an aggressive pace from the start, get your wallball shots done in 1-2 quick sets, then have the remaining time to get as many up-downs as you can. Scale the row distance a bit if you don’t finish your pre WOD time trial in under 1:20. Remember, an up-down is a burpee without the push-up. You’ll drop down to a solid plank, then spring back up, jumping and clapping overhead. Just like a burpee, you also need to get full hip extension as you jump and clap. The coaches will be watching! 🙂

Thursday 210610 Deadlift 7×3 for Volume

Over the past few weeks there have been a few opportunities to set new weightlifting PRs (a 1RM Front Squat, 3RM Push Press). There have also been even more weightlifting days dedicated to training where we build to a submaximal load and hold for a given number of reps and sets. Some strictly dedicated to one movement and others with a barbell lift mixed in with some other strength work going every other minute or every three minutes. This workout is dedicated solely to training the deadlift with volume sets of 3. Ideally, you’ll get 7 sets or 3 reps at the same load, but some athletes may need to tinker up or down after a couple sets to get the right load. Rest 2-3 minutes between sets. These 7 sets should take about 20 minutes to complete. A good goal for many to shoot for is around 80% 1RM.


Deadlift for volume
post number of sets at heaviest load

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