All posts by CrossFit San Luis Obispo

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:

• Back Squat
  Take 5-7sets to build to a heavy 1RM
  Use Rep Sequence: 5-4-3-2-1-1-1…
  *Spotters required for all heavy attempts

WOD: AMRAP 15min

• 200m Run
• 20 Hang DB Clean & Jerk (50/35)
• 15 Pull-ups

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: (35:00)

• 2000m Row (partners alternate every 250m)
• 50 Thrusters (95/65) (75/55)
• 50 Toe to Bar
• 1200m Run (partners alternate every 200m)
• 50 Front Rack Lunge (96/65) (75/55)
• 50 HSPU
• 60 Cal Bike alternate every 10 Cals
• 50 OHS (96/65) (75/55)
• 50 Burpee Bar Hops

*Teams can choose which order they do the Row/Run/Bike

*Scale movements appropriately for beginners

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

*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:

• 3 Rounds, Not for Time
  15-30sec Hand Stand Hold*
  50′ Single Arm DB OH Walking Lunge, (35/20)

*If you have hand stand walks do 25′ instead of holds
Modify hand stand holds with partial wall climb to hold

WOD: 3 Rounds

• 21 Cal Row
• 50 Double-unders

Directly Into

3 Rounds

• 20 Alt. DB Snatch (50/35)
• 12 Lateral DB Burpees
• Single-Unders 200

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:

WOD: Circuit Training 3 sets. 1 set = 3 rounds of 30sec per station rotate all 5 exercise is 1 round. After 3 rounds, 1min rest.

• Battle Ropes
• 30sec. Planks
• Mt. Climber
• Coach’s Pick
• Coach’s Pick

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:

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

Skills and Drill:

• Back Squat
  3×20 @40%
• Deadlift
  3×20 @40%

WOD: AMRAP 18min.

• 15 Cal Row
• 24 Box Jumps (24/20)
• 200m Run
• 24 Wall Balls (20/14)

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:

WOD: For Time 15:00 (Time Cap)

• 400m Run
• 30 Pull-Ups
• 30 Front Squats (135/95)
• 30 Toes to Bar
• 400m Run