All posts by CrossFit San Luis Obispo

20 Sep 2018
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Thursday September 20, 2018

Sticky Post By On September 20, 2018

Coached Classes
First Class at **6:00a Min of 4 required Sign Up Now!
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:

Skill and Drills:

  • Front Squat
    Warm Up 3 x 3
    *Building
    (5 X 5 @ 65% – 75% 1RM)

15min Cap

  • Back Squat
    Warm Up 3 x 3
    *Building
    (5 x 5 @ 65 – 75% 1RM)

15min Cap

Then

WOD: TABATA:

  • Box Jumps (24/20)
  • Push Ups
  • Push Press (95/55)
  • Ab Mat
  • Flutter Kicks

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
*There is 1min rest between exercises.

19 Sep 2018
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Wednesday September 19, 2019

Sticky Post By On September 19, 2018

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: 30min Cap:

  • Practice Snatch/Clean & Split Jerk

Then 4 rounds 10 reps each:

  • D/B Bench
  • D/B Single arm row (R/L)
  • D/B alternating step ups (24/20)
  • D/B Goblet Squats

Then 4 rounds 10reps each:

  • V-Ups
  • Hollow Rocks
  • Tuck Ups
  • Hollow Hold

Stretch if Time

18 Sep 2018
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Tuesday September 18, 2018

Sticky Post By On September 18, 2018

Coached Classes:
First Class at **6:00a Min of 4 required Sign Up Now!
Second Class at **11:00a-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.

Skill and Drill:

WOD:  AMRAP 18min

Rx’d

  • 20 Deadlifts (225/135)
  • 10 Chest to Bar Pull-Ups
  • 20 Calorie Bike
  • 10 Chest to Bar Pull-Ups

Intermediate Option

  • 20 Deadlifts (135/95)
  • 15 Pull-Ups
  • 20 Calorie Bike
  • 15 Pull-Ups

Beginner Option

  • 15 Deadlifts (95/65)
  • 12 Jumping Pull-Ups
  • 12 Calorie Bike
  • 12 Jumping Pull-Ups
17 Sep 2018
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Monday September 17, 2018

Sticky Post By On September 17, 2018

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:

  • Pausing Overhead Squat
    3 sets of 3reps
    3 count pause at bottom

WOD: AMRAP 20min

  • 30 Overhead Squat (65/45)
  • 30 Box Jumps (24/20)
  • 30 Toes to Bar
  • 30 Calorie Row
15 Sep 2018
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Saturday September 15, 2018

Sticky Post By On September 15, 2018

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:

  • “Bring Sally Up”
    (135/95) Down when it says down, up when it says up. Enjoy.

Then

WOD: Partners For Time:

In order, for time:

“Diane” 21-15-9
  • Deadlift (225/155)
  • HSPUs
Then
“Grace”
  • 30 Clean & Jerk (135/95)
Then
“Kelly” 5 Rounds
  • 400m Run
  • 30 Box Jumps (24/20)
  • 30 Wall Balls (20/14)
14 Sep 2018
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Friday September 14, 2018

Sticky Post By On September 14, 2018

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)
Last Class at 5:00p

*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 Drills:

WOD: 4 rounds for time of:

  • 25-cal. Row
  • 25 Burpee
13 Sep 2018
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Thursday September 13, 2018

Sticky Post By On September 13, 2018

Coached Classes
First Class at **6:00a Min of 4 required Sign Up Now!
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:

Skill and Drills:

  • Rope Climbs
 WOD: 3 Rounds
  • 24 Cal Bike
  • 3 Laps Farmer Carry (20kg/16kg) inside Box
  • 3 15ft Rope Climbs