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:

•  Establish a NEW 5RM Back Squat

WOD: 15 Minute AMRAP

• 20 Kettlebell Swing (22kg/16kg)
• 40 Wall Balls (20/14)
• 20 Toes-to-Bar

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:

• 3 x 4 Empty Barbell Snatch Balance

Establish a Heavy Set of:

Hang Power Snatch + Hang Squat Snatch + Overhead Squat

WOD: 5 Rounds For Time:

• 12 Power Snatches (95/65)
• 9 Overhead Squats

*Every 2 Minutes: complete 5 Burpees

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:

• Deadlift 3 Rep Max

WOD: 21-15-9 reps for time of:

• Shoulder-to-Overheads (135/85)
• Chest-to-bar Pull-Ups

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

WOD: 5 rounds for time of:

• Row 500 meters
• 15 reps (135/65) Bench Presses

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:

• 100 Burpee to plate (45/25)
• 100 KBS (22kg/16kg)
• 100 Squats
• 100 Hand release Push-ups
• 100 Step ups (24/20) with plate (45/25)
• 100 Cal Row
• 200 Sit-ups

*The movements and reps may be rearranged and divided in any fashion.
*Partners may not work at the same 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:

• 30 Pull-Ups
• 400-meter Run

After WOD 5min Abs

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 80%+ of 1RM Power Clean

WOD: 4 rounds for time of:

• 25 Push Presses (95/65)
• 50-Cal. Row
• 100 Double-Unders or 200 Single Unders