WORKOUT OF THE DAY

Wednesday 220518 DB Snatch, DB Thruster, Double Under

3 rounds for time:
25 Alt DB Snatch (50/35#)
15 DB Thruster (50/35#)
75 Double Under
Post finish time and any scaling

**Use 1 DB for the snatches and 2 for the thrusters

Tuesday 220517 Overhead Squat 7×3 and 400s

A big congratulations to our CFM 2022 college graduates! Within the last 2 weeks, Chandler, Laura, Annie, and Joe all graduated from Pepperdine while Tianna graduated from Cal Lutheran. We are proud of you all for this accomplishment AND for all you have and continue to accomplish at The Hut! You help make our community what it is and we appreciate you!

Workout of the Day:
Overhead Squat (volume for the final 4-5 sets):
3-3-3-3-3-3-3
-then-
Run 400m for time
Rest to the 4 minute mark
Run 400m for time
Post loading and any scaling
Post 400m time in the section below

Monday 220516 AMRAP 10: Deadlift + Box Jump

10 minute AMRAP:
10 Deadlifts (90/65kg)
15 Box Jumps (24/20”)
Post completed rounds + reps and any scaling

Saturday 220514

Classes this Saturday at 8:00 and 9:00am! Sign up in advance on MindBody and be ready for an “I go, you go” partner WOD!

Friday 220513 Front Squat + Bike Sprint

5 rounds EACH for time on the 5:00 mark:
8 Front Squats (50% 1RM)*
12/8 Calorie Bike Sprint
Post all round times and any scaling
*front squats from the floor

Thursday 220512 4 RFT: Deadlift, TTB, Push Jerk

4 rounds for time:
20 Deadlifts (60/45kg)
15 Toes to Bar
10 Push Jerks (60/45kg)
Post finish time and any scaling

Wednesday 220511 Power Snatch 7×3

The 6-week gymnastics series starts Wednesday at 6pm! There are still 2 slots available. Let us know if you’d like to participate.

Workout of the Day:
After warming up with tech work on the snatch balance and OHS:
Power Snatch
3-3-3-3-3-3-3

Tuesday 220510 AMRAP 20

Only a few slots remain for the 6-week CFM Gymnastics series! Sign up ASAP as it starts this Wednesday, 5/11! This series will be coached by Jonathan and will take place on 6 consecutive Wednesday nights at 6:00pm starting May 11th and continuing through June 15th.

20 minute AMRAP:
20 Scott-ups (20/15kg)
20 Deficit Pushups (hands on scott up anchors)
20 Air Squats
**on minute 0:00 and minute 10:00 run 800m
Post total push-ups + scott-ups completed and any scaling

Monday 220509 Jackie-ish

Only a few slots remain for the 6-week CFM Gymnastics series! Sign up ASAP as it starts this Wednesday, 5/11! This series will be coached by Jonathan and will take place on 6 consecutive Wednesday nights at 6:00pm starting May 11th and continuing through June 15th.

This is an excellent opportunity to intentionally progress in your gymnastics capabilities. Many of you have expressed over the last few months, post 2022 CrossFit Open, that you want to dedicate time to improving in the area of gymnastics, and this program was developed to do just that! Over the course of the 6 weeks you will work on the foundational pieces of gymnastics, layering more and more complexities, and working on ability specific progressions designed to get you to the next level.

Those who sign up for this series are encouraged to come to each session, as the sessions build off one another. In order to keep the coach to athlete ratio optimal, we are limiting enrollment to 10 athletes. Cost to enroll is $150. For more information, or to sign up, talk with one of your coaches!

Yoga at The Hut and on ZOOM Monday at 6pm!

For time complete:
600/500m Row
25 Thrusters (30/20kg)
30 Pull-ups
25 Thrusters
600/500m Row
Post finish time and any scaling

Friday 220506 EMOM 20

20 minute EMOM:
1- 5 Deadlifts (AHAP)
2- :20 second Parallelette H/L Sit
3- :30 second Double/Triple Under practice
4- Rest
Post DL loading and any scaling