All posts by CrossFit San Luis Obispo

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:

• Work up to 80-85% of 1RM Power Clean

Then: 10 Minute EMOM of:

1 Power Clean + 3 Hang Squat Cleans unbroken set.

WOD: For Time: 3 Rounds

• 6 Clean & Jerks (115/65)
• 12 Chest-to-bar Pull-ups
• 400m Medicine Ball Run (20/14)

Coached Class:
First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
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:

• Establish a 1RM Deadlift

WOD: Complete as many rounds as possible in 11 minutes of:

• 5 Deadlifts (315/125)
• 18 Wall-Ball shots (20/14)
• 17 Burpees over the 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:

Dan, Clean 275lbs. with 7 Front Squat!

Team Series 2014 CrossFit!!
Kevin, Sanaz, Dan, Norma

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

WOD Partners For time

• 200 Double Unders or 400 Single Unders
• 100 Wall Balls (20/14)
• 100 KB Swing (22/16)
• 100 Box Jump Overs (24/20) must switch every 5 reps.
• 100 Cal Row

*Partners alternate work rest.

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
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:

• Find a 3RM Split Jerk from the rack

WOD: Complete 4 Rounds for Time of:

• 15 Calorie Row
• 12 Front Squats (135/85)
• 15 Pull-Ups
• 12 Push-Ups

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:

• Establish a 3RM Overhead Squat

WOD: 3 Rounds for Time:

• 12 Squat Snatch (115/65)
• 12 Bar Facing Burpees
• 400m Run

First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
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:

Skills and Drills:

WOD:  Complete 5 rounds for time:

• 25 Calorie Row
• 25 Abmat Sit-Ups
• 25 Deadlifts

Rest 1 minute between rounds.

For the deadlifts, men use two 22kg kettlebells, ladies use two 16kg kettlebells.

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:

5 EMOM

• 2 Squat Clean + Jerk (155/105)

WOD: For Time: