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Tuesday 201222 TGUs and KBs

ZOOM Sessions at 7, 9am and 4pm… this link will WORK forever
Password: TheHut

Today we have our first ZOOM “compare-to” day- so reach into your journal and look up the second day of quarantine on March 20, 2020… and you will find today’s WOD. It also happens to be the second day of our current shut down. It is an elegant couplet that encourages some heaviness and quite a bit of mental fortitude/struggle (opposite sides of the same coin) with the intention of quality.

“Quality…you know what it is, yet you don’t know what it is. But that’s self-contradictory. But some things are better than others, that is, they have more quality. But when you try to say what the quality is, apart from the things that have it, it all goes poof! There’s nothing to talk about. But if you can’t say what Quality is, how do you know what it is, or how do you know that it even exists? If no one knows what it is, then for all practical purposes it doesn’t exist at all. But for all practical purposes it really does exist.” Robert Pirsig, ZATAOMM

Tuesday’s WOD…. compare to March 20th 2020
For Quality and Unbroken Repetitions of:
10 Turkish Get Ups*
15 KB Swings*
– rest 1 minute –
8 Turkish Get Ups
30 KB Swings
– rest 1 minute –
6 Turkish Get Ups
45 KB Swings
– rest 1 minute –
4 Turkish Get Ups
60 KB Swings
– rest 1 minute –
2 Final Turkish Get Ups

*AHAP (As Heavy As Possible)
* Post DB/KB loads; TOTAL number of breaks for KB Swings
(ex: Mike – 45# DB/24kg KB/4 breaks)

Intended Stimulus
Be under control the whole time, this is about QUALITY movement, not speed. Notice it says, as heavy as possible… that is for both movements, you may use a DB or KB. The main point with the TGU’s is to go heavy and maintain good position the whole time, do not rush. The intention with the swings is to get each of the four sets unbroken. The reason for the one minute break is to encourage you to go unbroken and heavy. If you are pretty sure you can get 30 USA swings unbroken, then use USA swings. Notice you will post the loads for both movements and the total times you break each set of swings. The goal is zero. Zero breaks at a heavy loading. You can scale the TGU so much that you are not even using a weight, but go as heavy as you can maintain control. Keep your eyes on the ceiling or overhead and your elbow locked at all times. Move with quality… and care.

Monday 201221 Thruster -n- Shuttle

7am. 9am. 4pm Live Zoom sessions with YOU today.- link below

So, here we are… amidst the holidays and ready to get in some training to round out the year 2020. This is NOT new to any of us. Just log in during one of the 3 daily class times (they could change from day to day, but we will start with these) and get in a good workout. We will warm up, get some mobility, so some skill pieces, go hi intensity for a bit, then cool down. Show up and you’ll be fine. The intention is that the LINK stays the same each day.

We have set aside a few more pieces of equipment for those of you who couldn’t make it Sunday afternoon. Still waiting to hear from a few of you… please just check in if you’ll be out of town- so we know not to hold on to anything for you. If you come back next week- you can get some things then.

Monday’s WOD
Every 3 minutes for 8 rounds, each for time, of:
8 Thrusters 40/35#DB or 45/30kg barbell (unbroken sets)
8x8m shuttle sprint (100m row sprint/20sec bike sprint)
Record finish time for each round.
Rest the remainder of the 3 minute time block

Intended Stimulus
Find a load that feels like a “Fran” that you can finish ALMOST unbroken. Today you should be able to do MOST, maybe even all of the 8 sets of 8 thrusters without a break. That means less than 30 seconds of ‘thrustering’. You’ll put that down then head right into a shuttle sprint that should take 20-30 seconds. You’ve just done 1 minute of high threshold activity. You deserve 1 minute of heavy breathing, one minute of rest, then go again. For non-runners- get in a row or bike. Otherwise, 8-12 burpees will do the trick.

As you begin your 3 weeks of at home/zoom training- start to take on the challenge of thinking about the intended stimulus and adapting the written workout with what you decide to do on your own. Sure you can ask questions… but you can also participate in the mental exercise of deciding what to do to fulfill the intended stimulus.

Attending the live session is a REALLY GOOD IDEA. Next best is to tackle it on your own. Warm up properly. Convince someone to join you!

Live Zoom Sessions at 7, 9am and again at 4pm!

Meeting ID: 823 4657 3551
Passcode: TheHut

Friday 201218 TGUs and an AMRAP 10

At the Hut have a long-standing tradition of collecting data from our training days as a way to both track our improvements as well as to confirm our strengths and inform us of our weaknesses. We have loved the pencil and composition notebook; our athletes are known for their rigor in writing down workout results. Lots of analog data is better than only a little bit of digital data. We also love the ability to quickly search for and analyze our stats, and this is where the handwritten journal falls short. Many of us will continue to use our journals but we also want to enter into a new era of making the data that we collect more usable. We have chosen SugarWOD as our new method of tracking workouts and performance.

You can now see The Hut WOD, log your results, and encourage your fellow athletes!

Click here to download the app, sign-up, and start tracking your Hut workouts!



Friday’s WOD
Take 10 minutes to work up to 3 reps Turkish Get Ups
Record max 3 rep loading on each arm
As many rounds as possible in 10 minutes of:
10 burpees
15 medicine ball cleans (20/14#)
20 medicine ball reverse step lunge in front rack position
Record number of rounds and remaining reps

Intended stimulus
Show up warm and ready to go because today were jumping right into the Turkish get ups. You’ll do a few with no load and then the coach will start the 10 minute clock where are you will build to a heavy three wrap on each arm. That means that you will do three consecutive Turkish get ups without resting between them. That will likely keep the load lighter than normal and that’s OK! Then, you’ll get to a medicine ball and go through brief practice of the med ball clean and reverse step lunch. The goal for this simple 10 minute Amrap is to move the entire time. Try and go unbroken on all sets of medicine ball cleans if you can!

Thursday 201217 ROW Only

Monostructural movement workouts- like we have programmed today with the four sets of rowing- are admittedly not super sexy. They don’t have the Instagram-ready movement pic like the bottom of an overhead squat or the top of a muscle up. It was EASY to choose the cool sled push pic below instead of a rowing pic; Aaron looks awesome sprinting with a sled and just about NOBODY looks remotely interesting grinding away on a stationary rower!

And within this simple anecdote lies an important truth: repeated struggle deep within the mundane lies the keys to the kingdom. Many can gut out the final finish to glory… but it is the slog in the trenches day-in and day-out that puts you in contention for the title. By round 2 or 3 on the C2 today, you will truly understand what we are talking about here!

Thursday’s WOD
Four rounds each for time on the four minute mark:
600/500m row
Record EACH row time

Intended Stimulus
Do you notice the novelty in today’s work out? Typically this would be programmed as a 500m row on the four minute mark, but today we will row 600/500m on the four minute mark, each boat will be for time. So, if your 500m row PR is 1:45, you can expect this to take about 20 seconds longer. There is an inherent challenge here, knowing what the last 100m of a 500m row feels like and having to hold on for yet another 100m per hour today 🙂 A suggested pace is roughly 5-7 seconds slower than your 500m PR pace. Keep in mind… this is NOT rest as needed, so if you crush it, you will not recover in time. You MUST start subsequent bouts ON EXACTLY the 4 minute mark. It’s part of the fun.

Wednesday 201216 Triplet

Instead of reading some daily musings… take some time to browse around the new site. Notice that you can “find” the workout of the day by simply clicking one button (it is at the top of the home page, but you are already HERE so it means that you found it already!). You can also easily browse through over a decade’s-worth of blog posts, programming, and photos of your fellow CrossFit Malibu-ites, live and in-action.

Yoga with María at 6pm tonight via zooooooom

Wednesday’s WOD 
27-21-15-9 reps per round for time of:
Alt DB Snatch (50/35#)
Sit up
Record time, load, and scaling

Intended Stimulus 
Today, we have a fairly simple triplet that is designed for you to push the pace from the very beginning. The dumbbell snatch load should be something that you can cycle at least 15 to 20 reps in a row, you should go through the sit ups unbroken, and as has been the theme the last few push-up workouts, break those up into small and maintainable sets to prevent yourself from burning out to early in the work out. Again, remember to be nice and warm before showing up right on time so that the coaches can get you going with dumbbell warm up right away. Let’s get after this one!

Tuesday 201215 SQUAT!

We head into day 2 of our new format... take a look at the video below for some ideas about what you might do for your general warm up before you show up at the Hut for your session. AND head back to the park for some stretching and cool down in the park as well! OR order your Blue Bottle and get in some mobility work in the amphitheater while you wait for your pour over.

Keep in mind that a general warm up is just that: a GENERAL warm up. It doesn’t necessarily need to have anything to do with the WOD, just focus on getting heart rate up, the muscles warm, and some sweat going.

And if you have any feedback or suggestions about at the new format… just send an email. Thanks in advance.

Tuesday’s WOD at 7, 730, 9, 930, and again at 4, 430, 5pm
Build to a moderately heavy set of 3 back squat (75-80%)
Every 2 mins for 7 sets
3 back squats
30 heel to hand mtn climbers

Intended stimulus
Remember to get nice and warm on your own before class. Getting some alternating lizard lunge, some air squats, some step lunges, and more lizard lunges held for some time to get some squat stability… and watch the video above to get more ideas on the general warm up. Then you’ll get right to class for basic barbell warmup before starting to add load and back squat from the rack. You’ll do an empty bar set of 10, a set of 5 and then 3-4 sets of 3 reps to get to 75-80% of 1RM (for those who don’t know what your max is, just build up to something that is moderately heavy, some thing there’s no doubt you can make). Then the coach will start the clock and every 2 minutes you’ll do 3 back squats at that load right into 30 heel to hand mtn climbers. You’ll do this 7 times!

Monday 201214 Swings and Runs

First day under the new format with all classes outside AND 7am, 9am, and 4pm classes divided into 2, 30 minute classes. First of all, dress warmly in layers so you can shed clothing as you begin to sweat. Again- show up WARM for these sessions at 1 minute prior to the class start. Your timeliness will facilitate a well run session. The suggestion is that you park off-site and then warm up in the Blue Bottle Coffee amphitheater or the adjacent playground (both are open to the public!)

Here is a sample of what you can do for your warm up: run and easy 400m, 10 leg swings and swipes on each side, Simon Shuffle for one timed minute, 10 air squats, 10 slow motion Romanian deadlifts with hands on thighs, 5 inchworms (each with a push up or more), lizard lunge for 1 minute on each leg, 10 glute bridges, 10 standing broad jumps, another 400m run. This will take about 15-20 minutes if you do a through job… get it done. YOu will move RIGHT into KB deadlifts when the class begins. Go back to this space to do a cool down- some stretching and mobility. You are going to learn to love this pre and post-WOD set up.

Wear a face covering as you walk into the Yard towards the Hut and when you depart. Thanks!

Mike just finished Elements and begins classes this week… check out that front rack position! Also  take a look at the new training set up for our outdoor workout stations. 

Monday’s WOD at 6, 7,730, 9, 930, 10am and again at 4, 430 and 5pm
4 rounds for time:
25 KB Swings (24/18kg USA)
400m run
Record time and load

Intended Stimulus
Today, we keep it simple as we work our way into a bit of a new routine. Simple doesn’t mean easy, in fact it is often the opposite! The goal today is to get those American swings done in no more than two sets and then push hard on the run! As always, be careful running in and out of the yard especially with this new set up. Choose a load that allows you to go for an unbroken set on round one and then figure the rest of the workout out as it comes 🙂 Those who cannot/should not run for orthopedic reasons can claim a station with a rower. Thinking through timing… if you can do KBs in 2 sets, they will take no more than 2 min. Same with the 400m run. Under 16 minutes, some will finish close to 13!… regardless of YOUR actual time, you should take an educated guess at YOUR likely finish… a GOAL time.

Friday 201211 “Class Outside!”

You will notice something very different about today’s workout environment.
Every work station is set up outside.
Yup, for group classes today, there are 7 outdoor training stations and each station will belong to an individual athlete. The entire time you are at the Hut today (aside from bathroom break or until when you stagger away from the workout in a daze) please remain at your station. Continue to wear your face covering when you are walking to the Hut across the yard and before you exit your outdoor work station.

Put another way…  indoor workout stations are closed to athletes taking part in group class and will be this way for the foreseeable future. THANKS in advance for helping us to keep this guideline in place. Please do not go into the Hut for anything. Coaches will assist you in getting any equipment that you might need. We do realize that we are getting into the COLD months of Malibu which might be a bit unbearable (sarcasm intended) however the issues going on around us have led us to believe that this will be a good enough situation for now. And, well… CONSTANTLY VARIED, right?! 

On that note- be ready for more strange announcements about next week... you will likely get the picture once you go to sign up for class sessions beginning Monday December 14th and beyond. Thanks for your continued hard work, your support of what we are accomplishing as a movement and a business, and your constant positive feedback of our coaching staff. They do deserve it!

Friday’s WOD at 7, 9, and 10am and again at 4pm
15 min to build to a heavy 3 rep thruster
Record heaviest 3 rep load
With 65% thruster load complete:
15-12-9 reps for time:
Burpee over the bar
Record time and loading

Intended stimulus
After a nice squat specific warm-up, you will take 15 minutes to build to a heavy three rep thruster from the GROUND. In that timeframe, you should plan on getting in six or seven building sets culminating and a heavy set of three. If you get heavy too fast, just end with multiple sets of three at the same load. Then you will do a little math. Take 65% of the load you built up to over the course of the 15 minutes and that is the load you’ll use for the metcon. Imagine someone builds to a heavy set of three at 80 KG, they would use 52KG for the work out. This is intended to be a burner so really push the pace and try to go unbroken if you can! Do this one FASTER than yesterday’s for sure!

Thursday 201210 Triplet Chipper

It has been a big year in CrossFit for Chandler and before officially announcing her as our new CFM intern at the Hut… let me say happy CrossFit Malibu anniversary to her as of Nov 26, 2019- the day she attended her orientation session as a new athlete with us! Chandler completed her Elements Program before coming back to Malibu to begin her journey as a sports medicine student at Pepperdine.Then in 2020, she jumped right into classes and has completed 90 IN PERSON sessions, which doesn’t include the closure period WODs she did… so her dedication is obvious. In the fall, she too SPME 440- the course I teach in the sports med department- and not coincidentally- where we “found” Matthew, Maria, and Becca! It is an excellent proving grounds to avail one’s self as a leader and prospective CFM intern/coach. You will find Chandler assisting in classes (as of the beginning of the week), particularly in the 7am sessions as she facilitates your experience be helping with equipment distribution, relaying tasks from coach to athletes, as well as helping you with your movement and in understanding the WOD intentions. So, please help me welcome Chandler to our staff!

Matthew, Chandler, Maria in a post-WOD selfie from a while back.

Thursday’s WOD at 7 and 9am, again at 4 and 5pm
For time complete:
800m run
50 sdhp (24/18kg KB)
30 push press (60/45kg)

Intended stimulus
Are you ready for an all out Sprint? Today, your run 800 m at a near sprint before getting in 50 sumo deadlift high pulls with a kettlebell in hopefully no more than three sets. You’ll then immediately move to your barbell for 30 push presses that you will hopefully complete in no more than five sets. Coaches will spend much time today before the work out ensuring that you have the correct scaling because in order to receive today’s stimulus, you’ll need each of the three movements to be tailored perfectly to you. Everyone should run unless prohibited due to orthopedics. A 1000 m row, 1.3 mile bike, or 800 m ski are the substitutions. You’re looking to complete all this in under 10 minutes.

Wednesday 201209 Max for Minutes

Barbell Logic
Some universal truths regarding barbells: they have a certain form with many similar physical characteristics across most barbells such as the shaft with a variety of types of knurling for grip, sleeves of differing lengths depending on the type of bar, various markings differentiating power lifting and olympic weightlifting sections. They are of a certain mass; typically 20kg for men’s competition, 15kg for women’s competition, and 10kg for juniors. There are differing bar circumferences and is common for the 20kg bar to measure 28mm and the 15/10kg bars are often 25mm- seemingly small differences but very easy to notice once gripped. The descriptions of variety and differences could go on and on… but the purpose of this post is to simply state that the main differences are only important to note when in competition. If one were to be specifically training for a comp- then a solid argument to be made for the “RIGHT” bar to be used in training. The rest of these comments are not universal in their nature, but rather, they apply to barbell usage at the Hut.

While these differences in bars DO exist, the rationale for using a certain specific bar should not matter much at all. In fact, there is a good argument to be made for switching up what bar you use- the load and the bar thickness. Get used to something that you are not used to, and you make a physiological adaptation as well as often overcoming a mental block that might have existed in the past about using a certain bar for superstitious or other reasons.

The MAIN reason to choose a specific bar in a workout (in my opinion) is so that the plate loading you use will lend itself to dropping the bar safely if need be. Don’t use more than one piece of change if dropping more than a single rep or so every now and then. Bumper plates of 10kg or larger should be the only ones dropped intentionally over multiple repetitions. The plastic technique plates should never be used for multiple reps alongside any other plates- bumper or change.

Finally- when you arrive at your station and there is a barbell already there- consider using that exact bar. Just try it out. If it is just too heavy for you OR if it doesn’t fit into your plan of arriving at a good load to drop multiple times- then use it! Try it out… it won’t make much difference and it will expand your experience.

Yoga with María at 6pm tonight via zooooooom 
anyone/everyone is welcome to attend… pass the link on!

Another barbell pic in a current installation of power clean shots. Here is Paul, ready in the hang.

Wednesday’s WOD at 6, 7, 9, 10am and again at 4 and 5pm
4 rounds for max reps:
1 min supine ring row
1 min box jumps 24/20″
1 min plate OH rev step lunge 20/10kg plate
1 min double Unders
1 min rest
Record total number of reps per movement AND maybe even your new double under max reps PR!

Intended Stimulus
Today we have another 20 minute workout (actually it’s 19), but it will feel much different than yesterday’s! In every movement you should be able to keep moving for the majority of the minute. That rest at the end of each round is going to go by fast so try just sitting on your box and focusing on RESTING rather than letting it slip by. On the lunges make sure you lock out your elbows overhead! This is a great day to practice double unders if you can do a few. 

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