All posts by CrossFit San Luis Obispo

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
Fourth 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:

WOD: 5 Rounds for Time:

• 10 Ring Dips
• 10 Cal Row
• 10 HSPU
• 10 Cal Row

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:

WOD: Partner WOD:

WOD: “Jackie”

• 1000m Row
• 50 Thrusters (45/35)
• 30 Pull-ups

Then

“Fran” 21-15-9

• Thrusters (95/65)
• Pull-ups

Then

“Power Elizabeth” 21-15-9

• Power Clean (135/95)
• Ring Dips

Then

• 16 X 200m Sprints

*Partners will work/rest at will.
*The WODs must be done in order.
*The 200m Sprints must be alternated.

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:

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

Skills and Drills:

WOD:  ” Bert ” For time:

• 50 Burpees
• 400m Run
• 100 Push-Ups
• 400m Run
• 150 Walking Lunges
• 400m Run
• 200 Squats
• 400m Run
• 150 Walking Lunges
• 400m Run
• 100 Push-Ups
• 400m Run
• 50 Burpees

Scaling
This Hero WOD, like many, is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each.

Intermediate Option For time:

• 40 Burpees
• 400m Run
• 80 Push-Ups
• 400m Run
• 120 Walking Lunges
• 400m Run
• 160 Squats
• 400m Run
• 120 Walking Lunges
• 400m Run
• 80 Push-Ups
• 400m Run
• 40 Burpees

Beginner Option For time:

• 20 Burpees
• 200m Run
• 30 Knee Push-Ups
• 200m Run
• 40 Walking Lunges
• 200m Run
• 50 Squats
• 200m Run
• 40 Walking Lunges
• 200m Run
• 30 Knee Push-Ups
• 200m Run
• 20 Burpees

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:

• Overhead Squats
  Take 5 – 8 sets to build to a heavy set of 3 reps.

25 min time limit.

WOD: For Time:

• 50 Cal Row
• 35 Lateral Barbell Burpees
• 50 Overhead Squats (75/55)

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
Fourth 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 Drills:

WOD:  10 Rounds:

• 3 Hand Stand Push Ups
• 6 Deadlifts (225/155)
• 12 Pull-ups
• 24 DU’s