All posts by CrossFit San Luis Obispo

12 Mar 2019
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Tuesday March 12, 2019

Sticky Post By On March 12, 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: 3 rounds for time:

  • Row 500 meters
  • 15 Strict Pull-Ups
  • 30 Push-Ups

Then

  • Practice L-sits for 10 minutes.
11 Mar 2019
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Monday March 11, 2019

Sticky Post By On March 11, 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:

Oliver

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

Skills and Drill:

WOD: “Kelly” 5 Rounds For Time:

  • 400 meter Run
  • 30 Box Jumps (24/20 in)
  • 30 Wall Ball Shots (20/14 lb)
09 Mar 2019
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Saturday March 9, 2019

Sticky Post By On March 9, 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: 30 AMRAP

  • 5 Thruster (95/55)
  • 10 Pull Ups
  • 9 Box Jumps (24/20)

*Partners alternate between completing the AMRAP and running 200m.

08 Mar 2019
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Friday March 8, 2019

Sticky Post By On March 8, 2019

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 19.3 For time:

  • 200-ft. Dumbbell (50lb./35lb) Overhead Lunge.
  • Box Step-Ups (24/20) with Dumbbell (50lb./35lb.)
  • 50 Strict Handstand Push-Ups
  • 200-ft. Handstand Walk

Time cap: 10 minutes.

Scaled:

  • Men use 50-lb. Dumbbell and 24-in. Box, perform Front- Rack Lunges, 5-in. elevated strict HSPU and Bear Crawl
  • Women use 35-lb. Dumbbell and 20-in. Box, perform Front-Rack Lunges, 5-in. elevated strict HSPU and Bear Crawl
07 Mar 2019
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Thursday March 7, 2019

Sticky Post By On March 7, 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:

Practice front scale for 8 minutes

Practice back scale for 8 minutes

Then,
Row 6,000 meters for time

06 Mar 2019
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Wednesday March 6, 2019

Sticky Post By On March 6, 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:

8EMOM

  • Squat Clean & Jerk ( building )
    **This should be light to work on technique**
    Immediately into

Every 2min ( 4 Sets )

  • Squat Clean & Jerk ( Work at 80% of your 1RM Clean & Jerk )

WOD: 8AMRAP

  • 10 Box Jumps (24/20)
  • 8 Power Cleans (185/105)
05 Mar 2019
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Tuesday March 5, 2019

Sticky Post By On March 5, 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:

3 Rounds

  • 10 Alternating DB Curl & Press
  • 20 Hallow Rocks

WOD: AMRAP 12min.

  • 25 Russian KB Swings (20kg/16kg)
  • 50ft. Bear Crawl
  • 50ft Burpee Broad Jump