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:
SPIN at 8:00a
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

• 400m KB Run (22/16)
• 100 Pull-Ups
• 100 Box Jumps (24/20)
• 100 Sit-ups
• 100 KB Swings (22/16)
• 100 Air Squats
• 100 Push Press (95/55)
• 400m KB Run (22/16)

*The KB must never touch the floor.
*Partners will alternate hold the KB and completing the movements
*May not rest on your foot
*If partners are using different weight then both KBs must be off the floor before setting the other one down

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 Drills:

• Back Squat
  6 @70%
  6 @80%
  4 @85%
  3 @90%
  2 @95%

WOD: 4 Rounds (15:00 cap)

• 200m Run
• 10 Hang Power Clean (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:

20min time limit.

WOD: 3 Rounds for time:

• 30 Sit-Ups
• 15 Cal Row
• 10 Pull-ups
• 3 Laps Farmer Carry (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

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

Prep:

• DU’s
• Burpee Box Jumps
• Front Squat (build to each working weight)

WOD: AMRAP 5min

• 24 DU’s
• 12 Front Squats (75/55)
• 4 Burpee Box Jump Overs (24/20)

Rest 5min

AMRAP 5min

• 24 DU’s
• 8 Front Squats (95/65)
• 4 Burpee Box Jump Overs

Rest 5min

AMRAP 5min

• 24 DU’s
• 4 Front Squats (115/80)
• 4 Burpee Box Jump Overs

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:

Prep:

• Wall Ball
• DB Snatch
• Toes to Bar

WOD: AMRAP 18min

• 200m Run
• 15 Wall Balls (20/14)
• 12 Alt. DB Snatch (50/35)
• 9 Toes to Bar

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: