Coached Classes
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth 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:
Norma Rope Climbing
Coach’s Choice to include warm-up and mobility work:
Skills and Drills
Front Squats
- Head and spine at neutral
- Eyes forward, hips remain in neutral position
- Transverse abdominus (core) is tight
- Get a breath just before descending into squat
- Weight remains on heels throughout the movement
- Keep the chest up through the bottom of the squat
- Lead or initiate the front squat movement with the elbows
- Drive the elbows up as you descend into the squat
WOD: Every 2 minutes for as long as possible complete:
From 0:00-2:00
- 15 ft. Rope Climb
- 2 reps (185/105) Front Squats
From 2:00-4:00
- 15 ft. Rope Climb
- 4 reps (185/105) Front Squats
From 4:00-6:00
- 15 ft. Rope Climb
- 6 reps (185/105) Front Squats
Continue adding 2 reps to the Front Squat each interval for as long as you are able.