Saturday February 17, 2018

Coached Classes
First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class please.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work

WOD: Partner WOD: Teams of 2

5 Rounds For Time:

  • 30 Box Jumps (24/20)
  • 30 Wall Balls (20/14)
    ( Partners alternate running 200m )

Then

  • 400m Walking Lunge
    ( Partners alternate work/rest at will )

Then

  • 100 Pull-ups
    ( Partners alternate work/rest at will )

Friday February 16, 2018

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

Skill and Drills:

WOD: For time:

  • 5000m Row
  • 200 Double Unders or 500 Single Unders
  • 1200m Run

Thursday February 15, 2018

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

Skill and Drills:

  • Establish a 4RM Front Squat

WOD: 14 Minute AMRAP

  • 6 Front Squats (115/65)
  • 6 Front Rack Forward Lunges (115/65)
  • 18 Lateral Bar Burpees

Wednesday February 14, 2018

First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at 9:00a – 4:15p (Open Gym)
Third Class at 4:30p
Fourth Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drills:

  • Deadlift

WOD:  3 rounds for time of:

  • 800m run
  • 25 Knees to Elbow
  • 25 Deadlifts (225/155)

Scaling
This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.

Intermediate Option 3 rounds for time of:

  • 800m Run
  • 15 Knees to Elbow
  • 15 Deadlifts (185/125)

Beginner Option 3 rounds for time of:

  • 400m run
  • 20 Sit-Ups
  • 15 Deadlifts (95/65)

Tuesday February 13, 2018

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **11:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skill and Drill:

Establish a NEW 1RM “Clean Complex”

  • 2 TNG Power Cleans + 1 Hang Clean + 2 Jerks

WOD: For Time:

  • 75 Calorie Row
  • 10 Power Clean & Jerks (135/85)
  • 75 Wall-Balls (20/14)
  • 10 Squat Clean & Jerks (155/105)
  • 75 Double-Unders or 200 Single Unders
  • 10 Squat Clean & Jerks (185/125)

Monday February 12, 2018

First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p
Fourth Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

Skills and Drills:

WOD: For time:

  • 30 Toes to Bar
  • 30 Goblet Squats (24kg/16kg)
  • 30 Calorie Row
  • 30 Overhead Walking Lunges steps
  • 30 Pull-Ups
  • 30 Kettle Bell Cleans (24kg/16kg)
  • 30 Burpees over the Kettle bell

 

Saturday February 10, 2018

Coached Classes
First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class please.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work

WOD: Partner WOD: Teams of 3 For Time

  • 5000m Row
    (partners alternate every 250m)

Then immediately into

  •  225 Wall Balls (20/14)
    (partners alternate work/rest at will)