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Wednesday 210609 Burpee Broad Jumps, HSPU, Strict Pull-ups

Each round, all three movements will increase by 2 reps. The burpee broad jumps will start quick, but will soon get very taxing as you move to the larger rounds. On these, simply do a burpee and as you spring to your feet, instead of jumping and clapping overhead, perform a broad jump forward. Take your time on these jump to ensure you get full hip extension and a near maximal jump effort on each rep. The handstand push-ups should go unbroken until at least the round of 6, so if this isn’t possible, use a plate under your head OR do hspu with feet on a rack barbell. However you scale, remember that your hands and head should form a tripod, not a straight line! The pull-ups must be strict. Kipping is NOT a scaling option today. Use bands if needed (you should be able to get 5-7 in a row) and be strategic about how you break these up in the “middle” rounds so you’re not doing to singles during the rounds of 10 or 12. 2-4-6-8-10-12-etc, that’s the pattern for your rounds. Transition with purpose and have fun!

This mystery squatter went unbroken in ALL the sets yesterday!

15 minute AMRAP:
2 Burpee Broad Jumps*
2 Handstand Push-ups*
2 Strict Pull-ups*

*increase by 2 reps every round
post total reps completed

Tuesday 210608 Run Fast And Front Squat


For time complete:
800m run
12 Front Squats (50/35kg)
600m run
16 Front squats
400m run
20 Front Squats
post finish time and scaling

Intended Stimulus
Run fast today on each of your 3 runs. The distance decreases, so try to pick UP the pace each time you head out on a new (and shorter) run. Choose a load on the front squats that is heavy enough to prevent unbroken, but light enough that you only need 1 rest for the set of 12. Then, try to hang on during the larger sets of front squats with 1-2 rests. Did I mention that you need to push the running pace? 🙂

Monday 210607 “Gwen”

Welcome back to another week of training here at The Hut! As the newly freshened up front door states, we have Yoga with María Monday at 5:30PM on Zoom. An hour of so of restorative yoga is the perfect compliment to a workout like “Gwen”.

BEFORE yoga, come to a group class, get lots of clean and jerk technique work, then pick a heavy load and hold it for big sets of 15 reps, 12 reps, and 9 reps, resting as needed between sets. This is as much a mental test as is it physical.  Take a look at this video with an athlete doing the workout “Gwen” as she adds commentary about the workout while we watch her work through the 15, 12, 9 rounds. The challenge with this workout… is, well, the workout! But there is an added challenge to this benchmark of finding just the “right load.” Too light and it goes too fast. Today is considered a heavy day for the week. Too put this another way: this workout is also the heavy lifting day for the week. It is NOT for time- meaning, the heavier you go, the better (as long as all the reps go unbroken!) Too heavy and you don’t accomplish the goal of moving the weight through 15 then 12 and then 9 reps unbroken. Heavy and unbroken. Try and think in advance what load you will likely lift. Then warm up, test it out a bit and make the decision.

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

Workout of the Day:
“Gwen” –  compare toNov 13th 2019 and Nov 16th, 2016
15*12*9 reps of clean and jerk, as heavy as possible
Post load and number of breaks (the goal is none) each set to chalkboard/journals
the * equals rest as needed!

Touch and go at floor only.  Even a re-grip off the floor is considered a “break.”  Active breaks in the front rack, hip crease or even overhead are all allowed and necessary.  No dropping from overhead- except in emergency or on the VERY FINAL rep of each set. Use same load for each set… and more than on 161116.
*Rest as needed between sets, rest long enough to get the next set unbroken.

Friday 210604 AMRAP 10: DUs and Thrusters

This is intended to be a near sprint the entire 10 minutes. The thrusters are heavy, typically we’d see an Rx load of 45/30kg, but today we bump that up to 60/45kg and do it for only 6 reps at a time! Should you go Rx? Well, if you can get 6 reps done in 2 sets, go Rx! If not, scale the load to something just light enough to get 6 unbroken a few times and then the rest 3+3. The 30 double unders are meant to go unbroken so if you have some DUs, but are inconsistent, consider going for fewer reps so you keep getting back to that barbell without losing steam. Coaches will lead some dedicated skill work on squat cleaning rep #1 of each set to bump up the efficiency (and thus the intensity) 🙂


10 minute AMRAP:
30 Double Unders
6 Thrusters (60/45kg)
post completed rounds and reps plus any scaling

Thursday 210603 3 rounds for max reps

Take a look at all the PRs during the month of May! Way to put in the work day in and day out CFM. From PRs in “Handstand Helen”to many new 1RM Front Squats and everything in between, the PR board quickly filled up. Let’s do it all over again in June 🙂

The cats applaud all your May PRs!


3 rounds for max reps:
1 minute max renegade rows (40/30#)*
1 minute max weighted goblet box step-ups (40/30#)
1 minute max DB Hang Cleans (40/30#)
1 minute max toes to bar
-rest 1 minute-

*1 renegade row = push-up + row right + row left

Intended Stimulus
Find loads and modifications that allow you to move for nearly the entire minute. You’ll want to transition quickly between movements and push each and every minute of work considering there are only 3 rounds in today’s workout! Transitioning from the hang cleans to the toes to bar will get grippy, so work really hard not to “curl” your DBs on the clean. Get powerful hip extension, THEN shrug and pull with the arms. Allow one head of the DB to get to your shoulder and your elbow to drive through like a proper clean. This is a good place to relax the grip before cycling another rep. Again, only 3 rounds today so get after each and every minute!

210602 Push Press 3RM

We start the class today with some dedicated coach led shoulder mobility. Come and work out some soreness, become more supple, and get some ideas for mobility work you can continue to do at home! If after the warm-up and mobility work you are feeling recovered from Murph (or were not able to attend on Monday) go for a new 3RM Push Press today! If you still have lingering soreness, use today to lift a moderate load and get some targeted mobility work in between sets.

After the skill work, your first set of 5 should start with a light load. The goal is to add load each time and ultimately finish with a heavy set 3 and a new PR. If you take the path of active recovery, consider building to a moderate load (roughly 75% 1RM) and holding for all 4 sets of 3. Rest at least 2 minutes between sets of 5 and even more between heavy sets of 3.



Workout of the Day:
Push Press
Post load for all sets and new 3RM

Tuesday 210601 Sit-up, DB Snatch, Cal Row

What an awesome turn out for Memorial Day Murph at both morning sessions! We are now back to our regular schedule for the remainder of the week. If you are sore from yesterday’s workout, get into The Hut today for some active recovery and if you missed Murph, get into The Hut for another great day of training!

Andy kicks off Murph with a 2k row in the middle of a masterpiece

4 rounds for time:
30 Sit-ups
25 Alt DB Snatch (50/35#)
20 Calorie Row
Post time and any scaling

Monday 210531 Memorial Day Murph

We take this weekend to honor all who died while serving in the US Armed Forces. This workout is a tribute to Michael Murphy and all those who have lost their lives in service to our Nation. More on “Murph’

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  -From CrossFit.com on August 18, 2005

For time, complete:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Partition the work as desired.

General Stimulus
A LONG (~40-50 minutes) dose of exercise at moderate intensity… YOU should scale/modify the distance and repetitions so that you are “pushing the pace” for the entire bout and never “lagging.” IF you have been keeping up your number and intensity of workouts during the last few months… including lots of push ups and squats… then consider doing this as Rx. IF NOT… then please scale the dosage by quite a bit. IF you do this workout, please do not drink any/much alcohol later in the day… it can be dangerous. If you haven’t done 100 push ups in a week in recent weeks- then do NOT do more than 100 push ups today. If you haven’t been squatting regularly, then do NOT do more than 100 squats today. There are many scaling options to make this work for YOU, ask your coach!

Saturday 210529

We have a regular Saturday schedule today with classes at 8:00 and 9:00am. Sign up in advance on MindBody and come partake in the unknown and unknowable!

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