All posts by CrossFit San Luis Obispo

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 8:30a
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit 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 Drill:

Coached Classes:
CrossFit at 9:45a
SWEAT at 9:45a

*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:

WOD: Partner WOD: For Time: 3 Person Teams:

• 100 Cal Row
• 100 Box Jumps (24/20)
• 100 Power Cleans
• 100 Burpee Bar Hops

Coached Classes
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a-4:15p (OPEN Gym)
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drills:

Part A: Three Sets:

•  5 Inchworm to Extended Plank Hold (3s)
• 10s Hollow Body Hold into
• 10 Hollow Body Rock into
• 10 V or Tuck ups
• 10s Arch Body Hold into
• 10 Arch Body Rock

Part B: Three Sets of:

• 5 Straight Arm Plate Raises *SLOW & maintain strong hollow
• 3 Wall Walks into 10 Shoulder Shrugs

Part C:

• Max Effort HS Hold
  *One attempt
  *No hips on the wall – only heels

WOD: Part D: For Time:

• 100 Wall Balls (20/14)

Rx’d+: (30/20)

*Everytime you stop or the ball touches the ground = 200m Run

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit 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.

Skill and Drill:

Push/Pull/Squat

• Bench Press
  3 x 8-10 reps
• KB Bent Over Row
• 3 X 8-10 reps each side
• Weighted Jump Squat
  3 X 20 reps Use Med Ball
  Start with a “light-weight” warm-up round of each movement (5reps), then go into the 3 working sets

20min time limit.

WOD: AMRAP 15min:

• 20 Cal Bike
• 50yards Backward Sled Pull (45/25)
• 20 Cal Bike
• 50yards Sled Push

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class

CrossFit San Luis Obispo WOD:

“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life.
We are more determined than ever to live our lives in freedom.”
–Rudolph W. Giuliani. December 31, 2001.

18 years ago, we underwent a tragic loss.
18 years ago, we became stronger than it ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason.
It’s highly personal.
It feels borderline wrong.
It’s painful to even consider.

But one thing rings true.
If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

We’ll never forget the pain we felt that day.
But what is more important than remembering the pain, is what we do going forward.

In the words of John F. Kennedy,
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

Coach’s Choice to include warm-up and mobility work.

Skills and Drill:

• Power Clean Push Jerk
  Take 5-6sets to build to a heavy 1Rep
  Use Resp Sequence: 4-3-2-1-1-1…

20min time limit.

WOD: “9/11” AMRAP 18min

Teams of 2

• 2001m Row

Then with remaining time:
AMRAP

• 9 Box Jump
• 11 Clean & Jerks

Rx’d:
(115/80)

Rx’d+:
(155/95)

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit 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.

Skill and Drill:

3 Sets not for Time:

• 10 DB Reverse Lunges (ea. Leg)
• 10 DB Front Squats
• 10 Toes 2 Bar

Front Squat:

• 3 – 3 – 3 – 3

20min time limit.

WOD: 3 Rounds for Time:

• 20 Burpee Pull-Ups
• 400m Row
• 20 KB Swing (20kg/16kg)

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 8:30a
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit 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 Drill:

• Overhead Squats

20min time limit.