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:
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Coach’s Choice to include warm-up and mobility work.
Skill and Drill:
WOD: “Hansen” 5 rounds for time of:
- 30 Kettlebell Swings (32kg/24kg)
- 30 Burpees
- 30 GHD sit-ups
Scaling
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.
Intermediate Option 4 rounds for time of:
- 30 Kettlebell Swings (24kg/16kg)
- 30 Burpees
- 30 GHD sit-ups
Beginner Option 4 rounds for time of:
- 20 Kettlebell Swings (16kg/8kg)
- 20 Burpees
- 20 Sit-Ups