All posts by CrossFit San Luis Obispo

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **9:00a-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:

• Burpee + (185/135) Back-Squat ladder
  Rest 3 minutes
• Burpee + (115/85) Shoulder-Press ladder
  Rest 3 minutes
• Burpee + (245/170) Deadlift ladder

*M Scaled to 115# (Front Squats) 75# and 155#
*F Scaled to 85# (Front Squats) 55# and 125#

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

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:

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

Skills and Drills:

WOD: 4 rounds for time

• 100 ft Walking Lunge
• 200 m sprint
• 20 Double Unders or 50 Single Unders
• 30 Pull Ups
• 40 Air Squats

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 of:

• CFSLO Circuit Training 3 sets. 1 set = 3 rounds of 30sec per station rotate all 5 exercise is 1 round. After 3 rounds, 1min rest.

🙂 See you tomorrow!!!

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
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

• 5 False Grip Ring Row + 5 Ring MU Transitions
  2×10 False Grip Kipping on Rings

WOD: 10 Rounds

• 15 Cal Row
• 10 HR Push-ups
• 10 KB Swings (22kg/16kg)
• 10 Abmat Sit-ups

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **9:00a-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:

WOD: “Kelly” Five rounds for time of:

• Run 400 meters
• 30 Box Jump  (24/20)
• 30 Wall Ball (20/14)

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: 5 rounds of:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Then

3 rounds of:

• 12 Deadlift (155/105)
• 9 Hang Power Clean
• 6 Push Jerk

Then

• 1600m Row