All posts by CrossFit San Luis Obispo

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00a-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 complete 6 Sets of:

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

• Deadlifts (255/145)
• Burpee to Jumping Pull Up

First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at 9:00a ( Cancelled )
Third Class at 12:00p – 4:15p (Open Gym)
Fourth 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:

Warm-up: Hip Mobility & Glute Activation

Skills and Drills:

• 2 x 5 Empty Barbell Snatch Balance

Strength/Skill:

• Establish a NEW 1RM of 3 Position Snatch:
  Snatch (Floor) + Hang Snatch (Above the knee) + Power Position Snatch (Bar at hip)

*Note: Every Rep is caught in a full squat. Set must be unbroken.

WOD: 12 Minute AMRAP

• 30 Power Snatches (75/55)
• 15 Handstand Push-ups
• 30 Box Jumps
• 15 Handstand Push-ups

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00a-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: 17 Minute AMRAP

• 20 OH Forward Lunges (95/65)
• 40 Wall Balls (20/14)
• 20 Toes-to-Bar

Coached Class:
First Class at 9:45a (Only)

Happy Labor Day!!!

*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:

• 80 Cal Row
• 80 Squat Clean (135/85)
• 80 KB Swings (22kg/16kg)
• 80 Ring Dips (scale to HR Push-ups)
• 80 Burpees
• 160 Sit-ups
• 80 Box Jump overs (24/20)

Have a good weekend Athletes!!!

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: Circuit Training 3 sets. 1 set = 3 rounds of 30sec per station rotate all 5 exercise is 1 round. After 3 rounds, 1min rest.

• Battle Ropes
• Kettlebell Swings
• Mt. Climber
• Deadlift (185/125)
• Planks

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at 9:00a (Cancelled)
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth 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: