All posts by CrossFit San Luis Obispo

Coached Class:
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
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: For time:

• 400m Run
• 100 Toes-to-Bars
• 50 Front Squats (135/85)
• 50 Burpees
• 400m Run

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 Drills:

WOD: 3 rounds for time of:

• 25 GHD sit-ups
• 50-foot Handstand Walk
• 50-foot Overhead Walking Lunge (45/25)

Coached Class:
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
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:

Dan, Clean 275lbs. with 7 Front Squat!

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

Skills and Drills:

• SNATCH
  Work at 75% of your 1RM Snatch for 6 singles.

• CLEAN & JERK
  Work at 80% of your 1RM Clean & Jerk.
  For 7 singles

• BACK SQUAT
  Work at 70% of your 1RM Back Squat for Speed Squats.
  4 sets 5reps

After Skills and Drills :

• Row 1000m

Closed!!!

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: Partner WOD: For Time:

• 100 reps (95/55) Thrusters for time, and do 5 Burpees on the minute every minute while completing the 100 Thrusters.

Coached Classes
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth Class at 4:30p (Cancelled)
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: 17.4 Complete as many rounds and reps as possible in 13 minutes of:

• 55 Deadlifts
• 55 Wall-Ball Shots
• 55-Calorie Row
• 55 Handstand Push-Ups

*Men Deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
*Women Deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

*Scaled:

*Men Deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform Hand-Release Push-Ups
*Women Deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform Hand-Release 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.

Skills and Drills:
3 Sets:

• 6 Ring Rows
• 6 Low-Ring Push-ups
• 6 Low-Ring Archer Holds, alternating (2 second hold, 3 each side)

WOD A: 10 minutes to build to a heavy Hang Squat Snatch

WOD B:  AMRAP 8 Minutes:

• 10 Deadlift (115/75)
• 10 Hang Squat Snatch (115/75)
• 10 Calorie Row