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:

Skill and Drills:

WOD: 6 Rounds

• :30 Max Front Squats (75/55)
• :30 Max S2OH (75/55)
• :30 Max Deadlifts (75/55)
• :30 Max Air Squats
• :30 Max Sit-ups
• :30 Max Burpees
  :30 Rest

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 + Empty Barbell Work

Skills and Drills:

• Work up to 80%+ of 1RM Power Clean.
  Then: Every 2 Minutes for 12 Minutes
  Complete 3 Reps of: 1 Power Clean + 3 Hang Squat Cleans  unbroken set.

WOD: 2 Rounds for time:

• 30 Sumo Deadlift High Pulls (115/65)
• 60 Double-Unders or 120 Single Unders
• 30 Wall Balls (20/14)

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:

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

Strength/Skill:

• Establish a Heavy set of:
  1 Power Snatch + 1 Hang Squat Snatch + 2 OH Squats

WOD: For Time: 21 – 15 – 9 – 15 – 21

• Power Snatch (95/65)
•  Toes-to-Bar

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: Teams of 3 people

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:

WOD: 5 Rounds

• 400m Row
• 30 Box Jumps (24/20)
• 30 Wall Balls (20/14)

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:  “White” 5 rounds for time of:

• 15-ft. Rope climbs 3 ascents
• 10 Toes-to-Bars
• 21 Overhead Walking Lunge steps, (45/25) plate
• Run 400 meters