All posts by CrossFit San Luis Obispo

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: Tabata

• Tabata Back Squats (95/65)

Rest 1 minute

• Tabata L-sit

Rest 1 minute

• Tabata ring rows

Rest 1 minute

• Tabata Handstand hold

Rest 1 minute

• Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

For L-sit and handstand hold, count the number of seconds maintained in the hold.

Coached Class:
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:

WOD:

• SNATCH
  Work at 65-75% of your 1RM Snatch.  5 sets 2reps

•  BACK SQUAT
  Work to 80% of your 1RM Back Squat for a single, then decrease weight for 3×4. For Drop Sets 2×3, decrease weight by 30kg

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: 45min AMRAP:

• 10 Pull-Ups
• 10 Lunges
• 10 Push-Ups
• 10 Deadlift (135/85)
• 10 Hang Power Cleans (135/85)

**Partners switch after every movement
**Aslo EMOM both partners will do 2 Burpees together!

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

*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 20 minutes of:

• 20-Cal. Row
• 15 Dips
• 10 Turkish get-ups with KB (20kg/16kg)

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:

Work up to 75-85% of 1RM Power Clean

Then Every 90 Seconds for 12 Minutes Complete:

• 1 Power Clean + 2 Hang Squat Cleans + 2 Jerks

• 50 Double-Unders or 100 Single Unders
• 30 Lateral Box Jump (24/20)
• 50 Double-Unders or 100 Single Unders
• 30 Shoulder-to-Overhead (115/65)

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:

Establish a Heavy Set of:

• 1 Power Snatch + 3 Hang Squat Snatches

WOD: 5 rounds for time of:

• 30-Cal. Row
• 30 GHD sit-ups

Coached Class:
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 Drill:

WOD: Complete as many rounds as possible in 15 minutes:

• 50 Wall-Ball (20/14)
• 40 Box Jumps (24/20)
• 30 Deadlifts  (155/85)
• 20 Power Cleans  (155/85)
• 10 Front Squats (155/85)