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WORKOUT OF THE DAY

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Wednesday 230809 E5M

Sign up for our latest Specialty Series that is a deep dive into the sport of “Strongman” also known as Underground Strength here at The Hut!!! The series will run the next 3 Monday nights at 6pm (8/14, 8/21, 8/28)

Here at CFM, we are in constant pursuit of elite fitness by consistently practicing the CrossFit methodology. This means that we are pursuing increased work capacity across broad time and modal domains by performing constantly varied, functional movement at high intensity.

Two key components to this pursuit are power output and variety.

Power output measures our productive application of force.

Variety ensures we are able to effectively produce power in any physical task life may throw at us.

For these reasons, “Strongman” movements have been a staple in CrossFit since its inception. Carries, sleds, stones, tires, sandbags, and other odd objects uniquely tax out systems and broaden the horizons of our fitness.

Over the next 3 weeks, we will be looking at this component of our training in the “Strongman” Specialty Series. Learn how to use the fitness you’ve forged in the gym to explore the fun and challenging movements of Strongman.

Sign up on the chalkboard in the big room ASAP as space is limited! Cost is $90 for the 3 week series. It’s sure to be a blast!

Dr Jason, Mitch, and Jonathan chip their way through jumping pull-ups during Filthy Fifty!

Every 5 minutes for 5 rounds:
5 Bench Press (AHAP, no misses)
2 Weighted Strict Pull-ups (AHAP, consecutive)
post all loading and any scaling

Tuesday 230808 3 RFT: SqCl, TTB, DU

Sign up for our latest Specialty Series that is a deep dive into the sport of “Strongman” also known as Underground Strength here at The Hut!!!

Here at CFM, we are in constant pursuit of elite fitness by consistently practicing the CrossFit methodology. This means that we are pursuing increased work capacity across broad time and modal domains by performing constantly varied, functional movement at high intensity.

Two key components to this pursuit are power output and variety.

Power output measures our productive application of force.

Variety ensures we are able to effectively produce power in any physical task life may throw at us.

For these reasons, “Strongman” movements have been a staple in CrossFit since its inception. Carries, sleds, stones, tires, sandbags, and other odd objects uniquely tax out systems and broaden the horizons of our fitness.

Over the next 3 weeks, we will be looking at this component of our training in the “Strongman” Specialty Series. Learn how to use the fitness you’ve forged in the gym to explore the fun and challenging movements of Strongman.

Sign up on the chalkboard in the big room ASAP as space is limited! Cost is $90 for the 3 week series. It’s sure to be a blast!

Dr Jo after “Filthy Fifty”… her “compare to” was a travel WOD from Antartica!

3 rounds for time of:
10 squat cleans (60/45kg)
20 toes to bar
50 double unders
Post time, load and scaling

Monday 230807 Filthy Fifty

Thanks to all who came out and made the CFM beach WOD an absolute blast! We chipped our way through 36 rounds as teams of 3, all while traversing the course as if you were on the colosseum floor at the CrossFit Games! That swim afterwards was worth all the effort wasn’t it?!

A few announcements before we kick off another week of training at The Hut:

#1) There is 1 final Monday night Yoga session at The Hut, tomorrow 8/7! This will also be the final yoga session offered on ZOOM.

#2) Don’t fret though, as Yoga at The Hut is moving to Wednesday nights at 6pm starting 8/16!!!! So get in for the final Monday nights, then adjust to a Wednesday evening yoga schedule. What should you do on Monday nights you ask….

#3) Sign up for our latest Specialty Series that is a deep dive into the sport of “Strongman” also known as Underground Strength here at The Hut!!!

Here at CFM, we are in constant pursuit of elite fitness by consistently practicing the CrossFit methodology. This means that we are pursuing increased work capacity across broad time and modal domains by performing constantly varied, functional movement at high intensity.

Two key components to this pursuit are power output and variety.

Power output measures our productive application of force.

Variety ensures we are able to effectively produce power in any physical task life may throw at us.

For these reasons, “Strongman” movements have been a staple in CrossFit since its inception. Carries, sleds, stones, tires, sandbags, and other odd objects uniquely tax out systems and broaden the horizons of our fitness.

Over the next 3 weeks, we will be looking at this component of our training in the “Strongman” Specialty Series. Learn how to use the fitness you’ve forged in the gym to explore the fun and challenging movements of Strongman.

Sign up on the chalkboard in the big room ASAP as space is limited! Cost is $90 for the 3 week series. It’s sure to be a blast!

The beach WOD crew, 26 people strong, getting briefed on the challenge that was to come!

Yoga at The Hut and on ZOOM at 6pm!

“Filthy Fifty”
For time, complete 50 reps each of:
Box jumps, 24/20″
Jumping pull-ups
Kettlebell swings, 1 pood-American
Walking Lunge, 50 steps
Knees to elbows
Push press, 20/15 kg bar
Back extensions (supermans)
Wall ball shots, 20/14 pound ball to 10/9′*
Burpees*
Double unders*
Post finish time and any scaling
Post PR to the PR Board!
*must do wall ball shots, burpees and double unders in order BUT if there are few enough people, everyone should do this in exactly the posted order.
Compare previous Filthy Fifty from:
Feb 27 2020, July 1 2019, Jan 12 2018, Jan 21 Saturday class 2017, July 4 2016, Dec 21 2015, Aug 22 2015, November 27 2013, September 24, 2013, November 11, 2010, July 21, 2010, April 22, 2010 and Dec 18, 2009

Friday 230804 Nancy

CrossFit Malibu beach workout this Saturday, August 5th at 8:30am!! Meet at the west end of Zuma just before the construction (tower 15), and workout in the sand! Bring sunscreen and water. We’ll hang out at the beach for a few hours after so bring any boards, games, and a towel!

There will be NO classes at The Hut this Saturday.

Come to the CFM beach WOD Saturday!

“Nancy”
Five rounds for time of:
400m run
15 overhead squats (45/30kg)
Post time, load, and any scaling
Compare to May 30 2019, July 31 2018, Sept 28 2015, June 9 2015

Thursday 230803 Split Jerk 5×3 + Time Trial

CrossFit Malibu beach workout this Saturday, August 5th at 8:30am!! Meet at the west end of Zuma just before the construction (tower 15), and workout in the sand! Bring sunscreen and water. We’ll hang out at the beach for a few hours after so bring any boards, games, and a towel!

There will be NO classes at The Hut this Saturday.

Paula keeps the bar close as she builds in load on a recent set of deadlifts!

Workout of the day:
Split Jerk
3-3-3-3-3
-then-
0.6 mile bike time trial

post loading and bike finish time

Wednesday 230802 AMRAP 20

CrossFit Malibu beach workout this Saturday, August 5th at 8:30am!! Meet at the west end of Zuma just before the construction (tower 15), and workout in the sand! Bring sunscreen and water. We’ll hang out at the beach for a few hours after so bring any boards, games, and a towel!

There will be NO classes at The Hut this Saturday.

Lacey gets powerful hip extension BEFORE pulling with the arms in a power clean during Monday’s 30-30-30 chipper!

AMRAP 20:
8 DB Front Squat (50/35#)
8 Strict Burpee
8 Chest to Bar Pull-up
-rest exactly :30-
Post total rounds + reps completed and any scaling

Monday 230731 Grace-like Chipper

We got to welcome Julie Foucher back to The Hut this Saturday!

Yoga at The Hut and on ZOOM at 6pm!

For time complete:
30 Box Jumps (30/24”)
30 Clean and Jerks (60/45kg)
30 Box Jumps
Post finish time and any scaling

Intended Stimulus
These box jumps should be taken one at a time, but essentially without stopping your movement. Chip away and you’ll be to the clean and jerks before you know it! Once there, think about chunking those 30 reps into smaller sets of 5-6 reps. That means choosing a load that ALLOWS for sets of 5-6 😉 Then, it’s back to the box jumps and a race against the clock, but remember, the #1 rule of box jumps at CFM… don’t miss!

Thursday 230727 5 Rounds EACH For Time

Elle finds the RPM sweet spot on the bike!

Every 5 minutes for 5 rounds, each round for time:
8 Power Cleans (70/45kg)
8 HSPU
16 /12 Calorie Row
Post each finish time and any scaling

Wednesday 230726 2:00-1:30-1:00-0:30 For Reps

The 7am takes on 100 KB Swings, 80 Goblet Squats, and a mile run in the fog

For max reps:
2:00 max rep ACFT Pushups
2:00 max rep Supine Ring Row
2:00 max calorie bike
-rest 2:00-
1:30 max rep ACFT Pushups
1:30 max rep Supine Ring Row
1:30 max calorie bike
-rest 1:30-
1:00 max rep ACFT Pushups
1:00 max rep Supine Ring Row
1:00 max calorie bike
-rest 1:00-
:30 max rep ACFT Pushups
:30 max rep Supine Ring Row
:30 max calorie bike
Post total reps completed and any scaling

Tuesday 230725 4 Rounds For Time

This 4 round triplet is going to be a burner! Notice that nothing here on paper is too difficult… but the movement combination with some speed added in will ramp up the intensity and surely turn this into a CFM crowd pleaser! 1-2 sets on the swings. 1-2 sets on the squats. Run hard. TIME!

Lacey works on her false grip during some muscle-up transition skill developement

4 rounds for time:
25 KB Swings (24/16kg, 🇺🇸)
20 Goblet Squats (24/16kg)
400m Run
Post finish time and any scaling

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