All posts by CrossFit San Luis Obispo

Coached Classes
First Class at **6:00a
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

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

CrossFit San Luis Obispo WOD:

Skills and Drills:

• Snatch

15 min time limit

WOD: For Time

On a continuously running clock.

• 15 Kettlebell Swings (22kg/16kg)
• 20 Buprees
• 15 Kettlebell Swings (22kg/16kg)

At 12:00 Then

21-15-9

• Box Jumps (24/20)
• Sit Ups
• DU or 2 X Single Unders

Coached Classes:
First Class at 7:00a
Second Class at **10:30a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class 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:

• Thrusters

WOD:  AMRAP 5min

• 20 Calorie Row
• 27 Thrusters (115/80)
• 27 Chest to Bar Pull-ups

Coached Classes:
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p
Last Class 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:

• Cleans

20 min time limit.

WOD: 3 rounds for time of:

• 15 Squat Cleans
• 15 Ring Dips

Men: 135 lb.
Women: 95 lb.

Coached Classes
First Class at 9:45a

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

CrossFit San Luis Obispo WOD:

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

WOD: Partner For Time:

• 110 Curtis P (95/65)

10 Rounds of

• 5 Burpees
• 10 HR Push-ups
• 15 Air Squats
  Alternate after each movement example Partner (1) 5 Burpees, Partner (2) 10 HR Push-Ups, Partner (1) 15 Squats, Partner (2) 5 Burpees…

Then

• 1 mile Run together.

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

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

CrossFit San Luis Obispo WOD:

Skills and Drills:

• Banded Ring Muscle-ups on low rings 4×5
• Strict Pull-up 5×3-5
• Negative Pull-ups 3×5 (5sec neg)
• Accumulate 1:00 Hang with Chin over bar

15 min time limit.

WOD: 30 EMOM

Coached Classes:
First Class at 7:00a
Second Class at **10:30a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class 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:

• Power Snatch

WOD: AMRAP 18min

• 21 Cal Row
• 10 Power Snatches (95/65)

Coached Classes
First Class at **6:00a
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

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

CrossFit San Luis Obispo WOD:

Skills and Drills:

• Deadlifts

20 min time limit.

WOD:  For Time:

• 1,000 Meter Row

Directly Into

3 Rounds

• 21 Deadlifts (135/85)
• 15 Lateral Barbell Burpees
• 9 Push Jerks (135/85)