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:

• Clean High Pull
  3×5 @ 50%-55%
• Power Clean
  Take 4-6sets to build to a heavy 2Rep
  Use rep sequence 5-4-3-2-2-2….

WOD: AMRAP 12min:

• 9 Burpee Pull-Ups
• 18 Alt. DB Snatch (50/35)
• 27 Ab-Mat Sit-Ups

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:

Lexi working on her Squat Jerk at 165lbs.

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

Skill and Drill:

WOD:  For time:

• Row 500 meters
• 21 Thrusters
• Row 1,000 meters
• 15 Thrusters
• Row 500 meters
• 21 Thrusters

*Men: 135 lb.
*Women: 85 lb.

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:

• Hand Stands, Hand Stand Walks
  *Use any scale you need to spend the time inverted

20 min time limit

WOD: With constant motion and slowly:

• 21 Single-Arm Dumbbell Rows, each Arm
• 9 Ring Dips (deep and strict)
• 30 Squats
• 15 Single-Arm Dumbbell Rows, each Arm
• 12 Ring Dips
• 30 Squats
• 9 Single-Arm Dumbbell Rows, each Arm
• 15 Ring Dips
• 30 Squats

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

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: 3 Person Team For Time:

• 100 Cal Bike
• 75 Shoulders to Overhead (95/65)
• 400m Run Everybody
• 100 Cal Row
• 75 Front Squats (95/65)
• 400m Run Everybody
• 100 Cal Bike
• 75 Power Cleans (95/65)
• 400m Run Everybody
• 100 Cal Bike

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 19.4 For total time:

3 rounds of:

• 10 Snatches
• 12 Bar-Facing Burpees

Rest 3 minutes

Then, 3 rounds of:

• 10 Bar Muscle-Ups
• 12 Bar-Facing Burpees

Time cap: 12 minute

*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:

WOD: 30 EMOM

• :15 Bike Sprint
• 40 DU Practice or More
• :40 Dead Bug
• :20 Row Sprint
• :40 5 – 8 Strict Pull-Ups
• 5 High Box Jumps (30/26)

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:

• Deadlift
• Hang Power Clean
• Push-jerk

Take 2-3sets of 2-3reps to build to your workout weight

WOD: 5 Rounds, On the 5min mark.

• 15 Lateral Barbell Burpees
• 12 Deadlifts (155/105)
• 9 Hang Power Cleans (155/105)
• 6 Push Jerks (155/105)

*Score is slowest round.