All posts by CrossFit San Luis Obispo

clUb 24 Holiday Hours: 

Thursday 11/23 Thanksgiving Day Closed

Friday 11/24 Open @ 6am Close @ 9am

Saturday 11/25 Open @ 6am

Thank You and Enjoy the Holiday!!!

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 (Cancelled)
Fourth Class at 5:30p
Last Class at 6:30p (Cancelled)

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Skills and Drills:

• Establish 1RM Front Squat

WOD: 15 Minute AMRAP

• 15 Deadlifts (155/105)
• 12 Front Squats (155/105)
• 9 Kipping Handstand Push-ups (Scaled: 9 Wall Climbs)

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 (Cancelled)
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:

• Establish a 1RM Squat Clean

WOD: 3 Rounds for time:

• 10 Burpee Box Jumps (24/20)
• 20 Overhead Forward Lunge (95/65)
• 30 Toes-to-Bar

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 (Cancelled)
Fourth Class at 5:30p
Last Class at 6:30p

*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: Complete as many rounds as possible in 15 minutes of:

• 250m Row
• 10reps (155/85) Push Presses
• 20 GHD sit-ups

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: 3 Rounds

• 21 Goblet Squats (22/16)
• 30 Hand release Push-ups

Then

3 Rounds

• 21 Power Snatch (95/65)
• 30 Sit-ups

Then

3 Rounds

• 21 Ring Rows
• 30 Burpees

Then

3 Rounds

• 21 Overhead Squats (95/65)
• 30 Hand release Push-ups

Then

3 Rounds

• 21 Ground to Overhead (95/65)
• 30 Toes to Bar

Then

3 Rounds

• 21 Pull-ups
• 30 Burpee Bar Hops

*Movements and WODs must be completed in order
*Partners work/rest at will

Coached Classes
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
Last Class at 5:30p ( Cancelled )

*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:

• SNATCH
  Work at 65-75% of your 1RM Snatch.  6 sets 2reps

•  BACK SQUAT
  Work to 85% of your 1RM Back Squat for a single, then decrease weight for 5×3.

3 sets 20reps

• Med Ball V-Ups (20/14)
• Med Ball Sit Ups (20/14)
• Planks 1min
• Back Extension 10reps
  Keep the core tight and the head and spine at neutral
  hinge at the hip to form a 90 degree angle with the body
  extend back up to neutral
  ideas to increase resistance include barbell

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: