Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Second Class at **9:00a-4:15p (OPEN Gym)
Last Class at 5:00p
*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:
Skill and Drills:
1. Balance drill 10 mins practice
Stomach to wall (hands no more than 10cms away).
Take one foot off wall & tap away with other foot, trying to find balance point
2. Handstand kick-up practice (20 attempts)
Kick up with hands as close to wall as possible. Count # successful reps out of 20
*Good rep = vertical, controlled position with no part of body touching wall
- 27 Cal Row
- 27 Burpees
- 27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4min
- 21 Cal Row
- 21 Burpees
- 21 Toes-to-Bar
Rest 4:00
AMRAP 4min
- 15 Cal Row
- 15 Burpees
- 15 Pull-ups
Modification Options:
Jumping Chest to Bar Pull ups
Jumping Pull-ups
Ring Rows
Hanging Knee Raises
Toes to PVC
Accessory: 2-3 Rounds
- 25 Banded Pull-aparts
- 15sec. Side Plank each side