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: “Viola” Complete as many rounds as possible in 20 minutes of:
- Run 400 meters
- 11 Power Snatches (95/65)
- 17 Pull-Ups
- 13 Power Cleans (95/65)
Beginner
Complete as many rounds as possible in 20 minutes of:
- Run 200 meters
- 11 Power Snatches (55/35)
- 12 Ring Rows
- 13 Power Cleans (55/35)
If you are working toward improving your 400-m time and pace, consider alternating rounds with a 200-m run and then a 400-m run. Experiment with the foot position for the ring rows. Moving the feet farther away from the rings will increase difficulty. Choose a position that allows you to complete your round without rest. If at any point during the workout you are unable to complete 1 ring row, move the feet closer.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.