All posts by CrossFit San Luis Obispo

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:

Warm-up:

Skill and Drills:

• Deadlift as Heavy As Possible

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

Skills and Drills:

Warm-up: Hip Mobility and Empty Barbell Technique

• 12 Minute EMOM
  60-70% of  Clean Complex
  2 TNG Power Cleans + 1 Hang Squat Clean + 3 Jerks

WOD: For Time:

• 50 Lateral Bar Burpees
• 25 Hang Power Cleans (135/85)
• 5 15ft Rope Climb
• 25 Hang Power Cleans
• 50 Lateral Bar Burpees

Coached Class:
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: 4 rounds for time of:

• 400m Row
• 10 reps (115/65) Overhead Squats
• 6 Toes to Bar
• 20 Ab Mat

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

• Hang Snatch
  Work at 65% of your 1RM Snatch. 4 sets 3reps
• Back Squat
  Work at 65% of your 1RM Back Squat. 4 sets 6reps

WOD: 3 rounds for time of:

• 400 meter Run
• 7 Pull-Ups
• 4 Clean and Jerks (185/115)

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 Partners for time:

• Partners alternate Work/Rest every 1:00
  In 1 minute Complete:
  10 Cal Row in the minute
  Max Burpees in remaining time
  Rest 1:00
  Continue pattern until partners combine for 150 Burpees

Then immediately into…

• 1:00 Work/ 1:00 Rest
  Max Wall Balls (20/14)
  Continue until partners combine for 150 Wall Balls

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:

Warm-up:

Skill and Drills:

WOD: 9EMOM

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:

Warm-up:

Skill and Drills: