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WORKOUT OF THE DAY

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Friday 230908 EMOM 20

Just 10 minutes?!?

EMOM 20:
1) 5 Front Squats (60% 1RM)
2) 50 Double Unders
3) max calorie row
4) rest
5) rest
post total calories rowed and any scaling

Thursday 230723 SLIPS + AMRAP 10

Thib and Sandra chip their way through “Quarters”!

Workout of the day:
10 minutes of SLIPS
-then-
AMRAP 10:
15 Alt DB Snatch (50/35#)
10 Burpee Box Jumps
post total rounds + reps and any scaling

Wednesday 230906 Push Jerk 5×5

Mark your calendar for 6pm Wednesday night Yoga at Hut 2.0! Come not only to ring in the first Yoga class at the new space, but for some mobilization and restoration post heavy push jerks! See you there!

And today we change modes and go with a heavy “five by five.” For many exercisers out there this is one of the most critical aspects of fitness that is missed. Rather… it seems to be purposefully avoided- particularly for the “cardio kids” who typically gauge a workout’s relative effectiveness by the amount they sweat. But there is nothing like stimulating the body’s nervous system that is accomplished like some  heavy lifting. Especially a 5×5 because so much ground is covered with these heavy sets. The most obvious is the strength and power needed to develop the big movers of the body- the largest and most relied upon muscle groups of the legs and torso: quads, hamstrings, glutes, lower back. The deep core and stabilizers are critically important- when the midline is forced to remain strong, the spine rigid and the pelvis held neutral amongst all the muscles pulling on it in all directions. There is muscular endurance needed to push through a single set of 5… and then taxed again 4 more times- heart rate rising quickly, particularly with thoracic tension shooting through the roof to provide necessary stabilization.  And there is, of course, the mental struggle of stepping up to that loaded barbell 5 times- each set not 100% sure that success will be met.  Overcoming negative voices inside telling you that it can’t be done ANOTHER set of 5.  Repeatedly lifting something heavy builds confidence and trust in one’s self- in a way that can’t be taught by running a mile or tackling a tough met-con.

A little unconventional.. but a push jerk nonetheless!

Push Jerk (volume sets @ ~80% 1RM)
5-5-5-5-5
post all loading

Monday 230904 Closed For Labor Day

CrossFit Malibu is closed Monday for Labor Day. Enjoy some time outside and we’ll see you at The Hut 2.0 Tuesday for “Quarters”, a celebration of the start of our 15th year. We’ll run a regular class schedule with group classes at 7am, 9am, 4pm and 5pm.

The Friday 4pm class broke in The Hut 2.0, but Tuesday will be the first full day!

Tuesday 230815 Burpee Pull-up + Run Intervals

Just a reminder that Yoga at The Hut is now on Wednesdays at 6pm! Can’t wait to see you for the same great Yoga practice, with the same great community on a different evening!

 

4 Rounds EACH For Time:
12 Burpee Pull-ups
600m Run
Rest as needed between sets
post all 4 finish times and any scaling

compare to Sept 15 2021

Intended Stimulus
Give each round everything you’ve got. This is meant to be mentally challenging, like yesterday’s Max Rep WOD, but in a TOTALLY different way. This one is cardio + will power. For those who cannot jump and pull-up their chin over the bar from the ground, use a box to step up on after your burpee and do a jumping pull-up from atop the box. Scale the run to a 400m run if your time trial 600m is longer than 3:30. Push the pace. All 4 rounds. Let your effort on these intervals make you fitter.

Monday 230814 4 Rounds For Reps

CrossFit Malibu is a community of hard-working individuals dedicated to improving lives through fitness. We come from all walks of life, different pasts on a common path to bettering our futures and ourselves, doing what we can to guide others who might benefit. As we turn 14 years old, we celebrate our anniversary with full understanding that it’s all about the people. And while we’ve come to love The Hut, and all the effort and energy that’s taken place under it’s curved, corrugated roof… The time has come to venture out into the world, though not beyond our own black metal gate. A mere 150m farmer carry across the asphalt and dirt lot, we continue our adventurous experiment on a new patch of earth. From The Hut to The Yard. Trading a space beneath the palm tree to a place shaded by sycamores. You’ll see evidence of the move already underway. We will extend opportunities to take part in the migration over the next few weeks. For those who know: “Quarters” will be run from our new home. And for those who don’t, just ask!

“Strongman” Specialty Series starts tonight at 6pm!

Yoga at The Hut is now on Wednesdays at 6pm!

4 rounds for reps:

1 minute max rep Alt. DB Hang Snatch (50/35#)
1 minute max rep Push-ups
1 minute max rep SA DB Front Squats (50/35#)*
-rest 1 minute-
post total reps completed each round and any scaling

* switch hands on the front squats as desired

Friday 230811 HS and WBS

Our latest Specialty Series 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).

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!

Mitch and Kristen get in 1 of 30 squat cleans!

On a 9 minute clock, for 3 rounds for max reps of:
1 minute handstand hold
2 minutes wall ball shotsOn a 9 minute clock, for 3 rounds for max reps of:
1 minute handstand hold*
2 minutes wall ball shots
In round 1, subtract 5 reps each time you fall from the handstand.
In round 2, subtract 10 reps. In round 3, subtract 15 reps.
Feet must be off the floor by 0:00, 3:00 and 6:00.
If a fall keeps your feet on the ground for more than 5 seconds,
subtract an additional 5 reps regardless of round.
Post total number of points after you do the above math.
Three full, 1 minute handstands, then just add up your three sets of wall ball shots.

compare to Feb 25 2020

Thursday 230810 CF Games “Intervals” Remix

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!

 

For time complete:
21 box jump-overs (24/20″)
15 calorie row
9 burpee box jump-overs (30/24#)
21 box jump-overs
15 calorie row
9 burpee box jump-overs
-Rest 2 minutes-
9 burpee box jump-overs
15 calorie row
21 box jump-overs
9 burpee box jump-overs
15 calorie row
21 box jump-overs
post finish time and any scaling

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

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