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:

WOD:  21-15-9

• Front Squats (135/95)
• Toes to Bar

After WOD

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:

• Every 2mins (3 sets)
  3 High Hang Squat Cleans + 1 Split Jerk (60-70%)

• Every 2mins (3 sets)
  3 Segmented Clean Deadlift (90-100%)
  (2 sec Pause below knee, above knee and at Pockets)

WOD: 7AMRAP

• 10 Burpee Bar Hops
• 3 Cleans (185/115)

*Clean may be Squat or Power
*Scale Clean to 70-80% 1RM

After WOD

• Bench Press 5 x 5

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: For time:

• 5 Rope Climbs, 15-ft. rope
• 75 Thrusters (75/55)
• 50 Dips
• 5 Rope Climbs, 15-ft. rope
• 50 Overhead Squats (75/55)
• 75 Sit-Ups
• 5 Rope Climbs, 15-ft. rope

Coached Class:
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:

Saturday “JAZ” Partner WOD

Coach’s Choice to include warm-up and mobility work:

Skills and Drills:

•  400m Row x 4
  Rest 90 Seconds between sets
  Score = Slowest time rowed

WOD: Tabata Something Else

• Tabata Pull-Ups
• Tabata Push-Ups
• Tabata Sit-Ups
• Tabata Box Jumps
• Tabata Squats

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
*There is no rest between exercises.

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

This week was the last week we got to spend with Jasmine Dimeo as she moves on to the next chapter of her her life in LA! MAKE SURE you show up tomorrow to send her off with a partner workout in her honor! Class starts at 9:45am. Keep stretching, keep showing up, keep putting in the WORK! Great job CFSLO family!

WOD “JAZ” Partners For Time:

• “Bring Sally Up”
  (135/95) Down when it says down, up when it says up. Enjoy.

Then

• 100 Cal Row
• Run 1200m Together
• 100 Burpee Box Jump Overs (24/20)
• Run 1200m Together
• 200 S2OH (95/65)
• Run 400m Together
• 50 Burpee Box Jump Overs (24/20)
• Run 400 Together

*Movements must be competed in order.
*Only one partner is allowed to work at a time.

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:

• Work up to 70-80% of 1RM Power Clean

Then complete 6 Sets of:

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

• 5 Power Cleans (155/105)
• 10 Pull Ups