All posts by CrossFit San Luis Obispo

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
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:

Skills and Drills:

• Work up to 65-75% of 1RM Power Clean
  Then Complete a 10 Minute EMOM of:
• 2 TNG Power Cleans + 1 Hang Squat Clean + 1 Jerk

WOD: 4 Rounds

• 200m Row
• 20 Deadlifts (135/85)
• 9 Hang Power Cleans (135/85)

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:

• Work up to 70% of 1RM of most recent 1RM Front Squat
  Then Complete: 8 Sets of 3 Reps (Speed work)

WOD: 3 Rounds for Time:

• 15 Push Press (135/85)
• 25 Box Jumps (24/20)

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
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:

•  Establish a NEW 1RM Strict Press

WOD:  42-30-18 reps for time of:

• Wall-Ball shots (20/14)
• 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:  “Viola” Complete as many rounds as possible in 20 minutes of:

• Run 400 meters
• 11 Power Snatches (95/65)
• 17 Pull-Ups
• 13 Power Cleans (95/65)

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

• Run 200 meters
• 11 Power Snatches (55/35)
• 12 Ring Rows
• 13 Power Cleans (55/35)

If you are working toward improving your 400-m time and pace, consider alternating rounds with a 200-m run and then a 400-m run. Experiment with the foot position for the ring rows. Moving the feet farther away from the rings will increase difficulty. Choose a position that allows you to complete your round without rest. If at any point during the workout you are unable to complete 1 ring row, move the feet closer.

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

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

Skills and Drills:

WOD: 10 Rounds

• 2 15ft Rope Climb
• 10 Handrelease Push-ups
• 10 Kettlebell Swings (22kg/16kg)

Rest 1 min

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: Hip & Overhead mobility and Proper Barbell warm-up

Skill and Drills:

•  Establish a Heavy 3RM Hang Squat Snatch

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
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:

Skills and Drills:

• 5RM Touch and go Power Cleans
  *From the floor & unbroken set

WOD: 3 Rounds For Time:

• 22 Deadlifts (135/95)
• 22 Pull-ups

Into

2 Rounds

• 15 Thrusters (95/65)
• 15 Toes-to-Bar

Into

1 Round

• 9 Overhead Squats (95/65)
• 9 Chest to Bar