All posts by CrossFit San Luis Obispo

22 Jul 2017
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Saturday July 22, 2017

Sticky Post By On July 22, 2017

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:

  • 400m KB Run (22/16)
  • 100 Pull-ups
  • 100 Box Jumps (24/20)
  • 100 Sit-ups
  • 100 KB Swings (22/16)
  • 100 Air Squats
  • 100 Push Press (95/55)
  • 400m KB Run (22/16)

*The KB must never touch the floor.
*Partners will alternate hold the KB and completing the movements
*May not rest on your foot
*If partners are using different weight then both KBs must be off the floor before setting the other one down

21 Jul 2017
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Friday July 21, 2017

Sticky Post By On July 21, 2017

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:

Warm-up: Hip & Overhead mobility – Proper Barbell warm-up

Strength/Skill:

  • Work up to 80%+ of 1RM Power Snatch

Then: 10 Minute EOMOTM of:

  • 2 Reps of: 1 Power Snatch + 3 Hang Squat Snatches (Unbroken Set)

WOD: 2 Rounds for Time:

  • 600m Run
  • 12 Thrusters (115/85)
  • 20 Abs
20 Jul 2017
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Thursday July 20, 2017

Sticky Post By On July 20, 2017

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:

Skill and Drills:

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

  • 30 Squats
  • 20 Handstand Push-Ups
  • 10 Deadlifts  (225/125)
19 Jul 2017
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Wednesday July 19, 2017

Sticky Post By On July 19, 2017

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:

Skills and Drills:

WOD: 4 rounds for time of:

  • 20 KB Swings (24/16kg)
  • 15-ft. Rope Climb, 3 ascents
  • 400-meter run
18 Jul 2017
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Tuesday July 18, 2017

Sticky Post By On July 18, 2017

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: “Grace” For time:

  • 30 Clean and Jerks (135/95)

Rest as needed.

“Annie” 50-40-30-20-10

  • Double Unders
  • Sit-Ups
17 Jul 2017
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Monday July 17, 2017

Sticky Post By On July 17, 2017

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:

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

Skills and Drills:

WOD:  For time:

  • 50 Jumping alternating Lunges
  • 50 Steps
  • 50 Pull-Ups
  • 50 Push Presses (95/65)
  • 50 Hip Extensions
  • 50 Burpees
15 Jul 2017
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Saturday July 15, 2017

Sticky Post By On July 15, 2017

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:  2 Rounds

  • 50 Cal Row
  • 50 Burpee to plate
  • 50 KB Swings (22kg/16kg)
  • 50 Pull-Ups

*Partners alternate after running 200m