OnRamp- Monday and Wednesday at 7pm begins today! There are a couple of spaces open- so if you know a person who is ready to begin their CrossFit journey- tell them to arrive at 6:45pm.
Fundamentals- an ongoing, rolling admissions intro program on Tuesday and Thursday mornings at 8. Same deal- send friends and family our way.
We also have a few doing Elements- the intro program done in a one-on-one setting.
In CrossFit Malibu Beanie News:
A piece of vital equipment that we could be benefitting from NOW in this cold weather- the CFM old-school beanie. You have seen Manny, Kolby and John V sporting theirs over the past few weeks. You can have yours in any of the colors listed below. I really think that lime green is going to be a hit. Ask Dr Deb. Please have your orders in by Jan 31.. they will be ordered promptly on Feb 1 so don't wait! $15 bucks
Progenex order going out as soon as we get more customers on the order form. We need about 8 more to get us a 25% discount and free shipping. Savings that is passed directly on to YOU! The order will be made immediately when we hit the magic number. So check your current stash. Remember- this is the last order until March, so even if you still have one full bag- you will need to get thru February somehow... order now.
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| Order now! Soon to be a collector's item... hear that AC!? |
Monday's WOD: classes at 7, 9, 10am again at 4 and 5pm. Strength at 6pm. NEW ONRAMP at 7pm.
RDLs 8-8-8-8
Get warm, then 60/40kg across all sets
-then-
400m run for time OR 500m row*
Post PR to whiteboard
-then-
For time:
50 wall ball shots 20/14#
1 minute rest
40 pull ups
1 minute rest
30 abmat situps
1 minute rest
20 burpees
Post total WORK time to journals/chalkboard. Post PR for run/row to PR whiteboard/chalkboard.
Those sure are some nice looking beanies. I might just need to get me one of them to remind me of my roots!
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