All posts by CrossFit San Luis Obispo

22 Apr 2019
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Monday Apirl 22, 2019

Sticky Post By On April 22, 2019

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:

WOD: “Fight Gone Bad” 3 rounds for max reps of:

  • 1 minute of Wall-Ball shots
  • 1 minute of Sumo Deadlift High Pulls
  • 1 minute of Box Jumps
  • 1 minute of Push Presses
  • 1 minute of Rowing (calories)
    Rest 1 minute

*Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
*Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

20 Apr 2019
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Saturday April 20, 2019

Sticky Post By On April 20, 2019

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: 3 Rounds

  • 50 Cal. Bike
  • 50 Burpees
  • 50 KB Swings
  • 50 Box Jumps
  • Run 800m Together

*Partners Work/Rest at Will

19 Apr 2019
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Friday April 19, 2019

Sticky Post By On April 19, 2019

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:

  • Turkish get-ups

WOD: 3 rounds for time:

  • 12 Left-hand Turkish get-ups
  • 12 Right-hand Turkish get-ups
  • 3 Rope Climbs, 15-ft.

*Men: 50-lb. dumbbell
*Women: 35-lb. dumbbell

18 Apr 2019
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Thursday April 18, 2019

Sticky Post By On April 18, 2019

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:

Coaches Choice:

WOD: 4 rounds for Time:

  • 15 Power Snatches (95/65)
  • 15 Thrusters (95/65)
  • 800 meter Run
17 Apr 2019
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Wednesday April 17, 2019

Sticky Post By On April 17, 2019

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm) (Cancelled)
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:

  • Power Clean Push Jerk
    Take 4-6 sets to build to a heavy single
    Use rep sequence: 4-3-2-1-1-1…

20 min time limit.

WOD: “Grace” for time:

  • 30 Clean & Jerk

Rx’d:
(135/95)

Scaled:
(95/65)

16 Apr 2019
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Tuesday 16, 2019

Sticky Post By On April 16, 2019

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:

  • 1,000-m Row
  • 50 Strict Pull-Ups
  • 1,000-m Row
  • 100 Push-Ups
  • 1,000-m Row
  • 150 Squats
15 Apr 2019
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Monday April 15, 2019

Sticky Post By On April 15, 2019

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:

WOD:5 rounds for time of:

  • 9 Deadlifts
  • 5 Squat Cleans
  • 3 Thrusters

Men: 135 lb.
Women: 95 lb.