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 (Cancelled)
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:
Skills and Drills
WOD: Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
- 50-ft. Weighted Walking Lunge
- 16 Toes-to-Bars
- 8 Power CleansThen, 2 rounds of:
- 50-ft. Weighted Walking Lunge
- 16 Bar Muscle-Ups
- 8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men 50lbs
Women 35lbs
Men Scale
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
- 50-ft. Weighted Walking Lunge
- 16 Hanging Knee-Raises
- 8 Power Cleans
Then, 2 rounds of: - 50-ft. Weighted Walking Lunge
- 16 Chin-Over-Bar Pull-Ups
- 8 Power Cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
Men use 35-lb. dumbbells
Women Scale
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
- 50-ft. Weighted Walking Lunge
- 16 Hanging Knee-Raises
- 8 Power Cleans
Then, 2 rounds of: - 50-ft. Weighted Walking Lunge
- 16 Chin-Over-Bar Pull-Ups
- 8 Power Cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
Women use 20-lb. dumbbells