Coached Class:
First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:00p – 4:15p (OPEN Gym)
Fifth Class at 4:30p
Last Class at 5:30p
*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.
CrossFit San Luis Obispo WOD:
WOD: Lexi’s B-Day Partner WOD for time: -100 Box Jumps Overs (24/20) -100 Pull Ups -100 Deadlifts (135/95) -100 Hang Power Cleans (135/95) -100 Ab Mat 100 -Kettlebell Swings (20/16) -100 Overhead Lunges (45/25) -100 Double Unders or 200 Single Unders -100 Air Squats -100 Burpees (200m Run every 4min) Partners may alternate working at any time.
Coach’s Choice to include warm-up and mobility work.
Skills and Drills
- Hip-width stance
- Arms wide and hook grip on the bar
- Bar at the high-hang
- Dip, drive
- Dip, drive, shrug keeping torso vertical and arms straight
- Dip, drive, strut and then elbows pull high
- Dip, drive, shrug and then pull the bar overhead
- Feet move to shoulder-width stance
- Overhead squat
- Move feet to hip-width stance, bar at the high-hang
- Dip, drive and pull into bottom of the overhead squat; stand
- Snatch
WOD: 21-15-9 reps for time of:
- Body-weight bench presses
- Chest to Bar
- 200m Run
After WOD Abs
- Hanging Leg Raise 3set 15reps
- V-Ups with Med ball 3 sets 20reps (20/14)
- Planks 3 sets 1:00min Holds