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:

• Prep: Deadlift
  Build to each of your working weights

WOD: AMRAP 5min

• Bike 35 Cal Row
  Immediately Into…
• 12 Deadlifts (135/95)
• 10 Box Jump (24/20)

Rest 5min

AMRAP 5min

• 25 Calorie Row
  Immediately Into…
• 10 Deadlifts (155/105)
• 10 Box Jump

Rest 5min

• AMRAP 5min
  20 Calorie Row
  Immediately Into…
• 6 Deadlifts (185/135)
• 10 Box Jump

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:

Complex:

• 1 Snatch Grip Deadlift +
• 1 Snatch High Pull +
• 1 Power Snatch

Take 4 – 6 sets to a moderate single.
Use rep sequence: 3-2-1-1-1..

20 min time limit.

WOD: 20-15-10-5 For Time:

• Power Snatch (95/55)
• Toes to Bar
• Burpees

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:

• Front Squat
  Take 4-6sets to build to a heavy 2Rep
  Use rep sequence 5-4-3-2-2-2……

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:

• 100 Burpee to plate (25)
• 80 KB Swings (20kg/16kg)
• 60 Box Jump (24/20)
• 40 V-Ups
• 20 Wall Walks
• 40 V-UPs
• 60 Box Jumps (24/20)
• 80 Wall Balls (20/14)
• 100 Burpee to plate (25)

Coached Classes
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Spin at 8:30a
OPEN Gym at **9:00a-4:15p (OPEN Gym)
No 4:30p Class
CrossFit at 5:30p (Friday Night Lights)

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

CrossFit San Luis Obispo WOD:

Skills and Drills:

WOD: Open Workout 19.5

33-27-21-15-9 reps for time of:

• Thrusters
• Chest-to-Bar Pull-Ups

Men 95 lb.
Women 65 lb.

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-Press
  Take 4-6sets to build to a heavy 2Rep
  Use rep sequence 5-4-3-2-2-2……
• DB Row
  2×10 each arm 

WOD: AMRAP 15min

• 40 Double-Unders
• 20 Push-Ups
• 10 Toes to Bar