All posts by CrossFit San Luis Obispo

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:

WOD: For time:

• 4 15ft Rope Climb
• 25 Overhead squats (75/55)
• 1 Mile run
• 25 Overhead squats (75/55)
• 4 15ft Rope Climb

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:

Warm-up: Hip Mobility + Empty Barbell Technique

15 Minutes to Establish a Heavy Set of:

• 1 Clean Pull + 1 Power Clean from BELOW the Knee + 1 Squat Clean from ABOVE the Knee

WOD:  For Time: “Elizabeth” 21 – 15 – 9

• Squat Cleans (135/95)
• Ring Dips

Record time / Then Rest 2:00min

• 80 Calorie Bike for Time

20 Minute Cap to Complete all.

Coached Classes:
First Class at **6:30a 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: Complete as many rounds as possible in 25 minutes of:

• 20 Push-Ups
• 30 Sit-Ups
• 40-Cal. Row

Scaling
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.

Intermediate Option Complete as many rounds as possible in 25 minutes of:

• 10 Push-Ups
• 20 Sit-Ups
• 30-Cal. Row

Beginner Option Complete as many rounds as possible in 20minutes of:

• 10 Knee Push-Ups
• 15 Sit-Ups
• 20-Cal. Row

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:

Warm-up: Thoracic Mobility & Posterior Chain Activation

• 500m Row For Time

Skills and Drills:

Complete 5 x 5 Deadlift @ 80-85% of 5RM

For Time:

• 25 Deadlifts (185/125)
• 10 Pull-ups
• 25 Power Cleans (155/105)
• 10 Chest-to-Bar Pull-ups
• 25 Front Squats (135/95)
• 10 Bar Muscle-ups
• 25 Front Rack Forward Lunges (115/75)
• 10 Burpee

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 for time of:

“Diane” 21-15-9

• Deadlift (225/155)
• HSPUs

Then

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm) (Cancelled)
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:

WOD: For time

• Run 3K = 1.86 miles
• Bike 6K = 3.7 miles
• Row 1K

Coached Classes
First Class at **6:30a 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:

WOD: 3 rounds for time:

• 800m Run
• 48 Kettlebell Swings (22kg/16kg)
• 24 Pull-ups