WORKOUT OF THE DAY

Wednesday 221130 Push Press 5×5 + Crossbody KB Carry

Workout of the day:
Push Press
5-5-5-5-5-5 (~70-75% 1RM)
2x30m crossbody KB Carry between rounds*
*One KB in the front rack, one KB in suitcase hold
*Switch hands at the turnaround
Post push press loading
Post Crossbody Carry loading in notes

Tuesday 221129 Run, Front Squat, C2B

For time complete:
20 Front Squats (60/45kg)
20 C2B Pull-ups
800m run
15 Front Squats
15 C2B Pull-ups
400m run
10 Front Squats
10 C2B Pull-ups
200m run
Post finish time and any scaling

Monday 221128 Increasing TTB and DBs + BBJs

Yoga at The Hut and on ZOOM tonight at 6:00pm!

AMRAP 14:
5 Toes to bar*
5 Alt DB Snatch (50/35#)*
10 Burpee Box Jumps (24/20”)
*=add 5 reps to TTB and DBS each round
Post total reps completed and any scaling

Thursday 221124 Happy Thanksgiving CFM!

Happy Thanksgiving CFM! Enjoy time with family and friends. Get outside and have some fun. Rest and recover. There here are no classes at The Hut today. Join us tomorrow (Friday) for classes at 7am and 9am only!

Wednesday 221123 E3M: Push Press + DB BOR

Happy early Thanksgiving CFM! We are so very thankful for the hard work you put in every day. We are thankful for not only your dedication to your health and wellness, but your dedication to each other and to this community. CrossFit Malibu is such a special community and each one of you play vital role in making our community so welcoming, encouraging, and constructive. We make each other better and we care for each other. So again, Happy Thanksgiving CFM, we’re thankful for you!

CFM Thanksgiving Schedule:
Regular schedule today
CLOSED on Thanksgiving Day
Open for 7am and 9am classes Friday
Back to the standard 8am and 9am classes on Saturday

Every 3 minutes for 7 rounds:
3 Push Jerks (AHAP)
5/5 DB Bent Over Row (AHAP)
Post loading and any scaling

Monday 221121 4 RFT

Join us tonight at The Hut for a special mobility class in place of yoga starting at 6! There will be no zoom link.

CFM Thanksgiving schedule:

Regular schedule Monday, Tuesday, and Wednesday

CLOSED Thanksgiving Day

7am and 9am classes Friday

8am and 9am classes Saturday

Enjoy the holiday! We are thankful for YOU!

4 rounds for time:
15 Toes to Bar
10 Sumo Deadlifts (100/70kg)
Post finish time and any scaling

Thursday 221117 Back Squatting Nancy-ish

“Back Squatting Nancy-ish”
5 rounds for time:
12 Back Squats (60/45kg)
400m run
Post finish time and any scaling

Wednesday 221116 5 RFT

Below, Thib uses the crossbody KB carry as accessory work in a recent 1-on-1. In sessions like these, we typically go in depth on a skill or two that then leads into strength work and/or metabolic conditioning. Training 1-on-1 is an excellent way to get maximum attention for developing your skills and working on weaknesses. Let one of the coaches know if YOU’RE interested in adding some individual training to your regimen!

5 rounds for time:
7 Strict Handstand Push-ups
9 Burpee Box Jump Overs (24/20″)
11 Pull-ups
post finish time and any scaling

Tuesday 221115 Snatch Balance + Hang Squat Snatch

Workout of the day:
Snatch Balance (moderate load)
3-3-3-3-3
Hang Squat Snatch (to a heavy 3 rep)
3-3-3-3-3

Monday 221114 The Ghost

Yoga at The Hut and on ZOOM tonight at 6:00pm!

6 rounds of:
1 minute of rowing (cals)
1 minute of burpees
1 minute of double-unders
1 minute rest

Intended Stimulus
Try for as many reps as possible of EACH exercise, not just total score. Post total reps completed. Post number of calories rowed, burpee reps and double-under reps completed to your notes. Six rounds is going to be TOUGH, but you can do it! Focus in on choosing a rep goal for each 1 minute of each movement. That will help you from redlining too soon, but will keep you shooting for something challenging each and every minute!