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
Last Class at 5:30p (No Class)

*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:

15 Minutes to build across sets:

Back Squat

• 3 – 3 – 3 – 3 – 3

WOD: For time:

• Bike 10,000 meters

Scaling
Newer athletes can reduce the distance. If you don’t have a bike or stationary bike, choose a different monostructural exercise and pick a distance that should take around 20 minutes to complete.

• Intermediate Option
  Bike 7,500 meters

• Beginner Option
  Bike 5,000 meters

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:

Warm-Up:

10 Min to Practice

• Front Lever
• Back Lever

WOD:  21-15-9 reps for time of:

• Overhead Squats (115/75)
• Toes-to-Bars

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:

15 Minutes to build up across Sets:

• 1 Power Clean + 1 Squat Clean

Then: 3 Sets of 1 + 1 @ 80%

WOD: For Time:

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:  4 rounds for time of:

• 15 GHD Sit-Ups
• 30 Thrusters (65/45)
• 45 Double-Unders

Scaling
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option 4 rounds for time of:

• 10 GHD Sit-Ups
• 30 Thrusters (45/35)
• 45 Double-Unders

Beginner Option 3 rounds for time of:

• 15 Sit-Ups
• 30 Squats
• 45 Single-Unders

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:

Accumulate 3:00 in:

• Ring Support (low)
• Ring Support (Hold)

WOD:  For Time 10-9-8-7-6-5-4-3-2-1

• DB strict Press (35/20)
• Bench Press (95/65)
• Ring Dip

After WOD:

• 2 mile on Bike

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 WOD: 8 Rounds

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 (No Class)

*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: Partner WOD for Time:

• 100 Curtis P (95/65)
  (Partners alternate work/rest at will)

Then

• 1 mile Run