All posts by CrossFit San Luis Obispo

clUb 24 Holiday Hours: 

Wednesday 11/23 4:30a – 10p

Thursday 11/24 Thanksgiving Day Closed

Friday 11/25 5:00a – 10p

Saturday 11/26 5:30a – 12a

Thank You and Enjoy the Holiday!!!

Coached Class:
First Class at **6:30a (min. of 4 required. Text the coach by 10pm) ( No Class )
Second Class at 9:00a
Third Class at 12:00p – 4:15p (Open Gym)
Fourth Class at 4:30p ( No Class )
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

• 40 Cal Row
• 40 Back Squat (95/65)
• 40 Abs
• Run 200m
• 30 Cal Row
• 30 Back Squat (95/65)
• 30 Abs
• Run 200m
• 20 Cal Row
• 20 Back Squat (95/65)
• 20 Abs
• Run 200m
• 10 Cal Row
• 10 Back Squat (95/65)
• 10 Abs
• Run 200m

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-4:15p (OPEN Gym)
Third Class at 4:30p ( No Class )
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: 7 Rounds for time:

• 15 Kettlebell Swing (22/16)
• 15 Power Cleans (95/65)
• 15 Box Jumps (24/20)

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: For Time:

• 50 Pull-Ups
• 400-meter run
• 21 reps (95/65) Thrusters
• 800-meter run
• 21 reps (95/65) Thrusters
• 400-meter run
• 50 Pull-Ups

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 3 Rounds

• 6 X 200m Row (alternating)
• 50 Power Cleans (115/75)
• 50 Box Jump over (24/20)

*Both athletes can work at the same time during the Power Cleans & Box Jump overs, but not on the same movement.

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:

Norma Rope Climbing

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

Skills and Drills

Front Squats

• Head and spine at neutral
• Eyes forward, hips remain in neutral position
• Transverse abdominus (core) is tight
• Get a breath just before descending into squat
• Weight remains on heels throughout the movement
• Keep the chest up through the bottom of the squat
• Lead or initiate the front squat movement with the elbows
• Drive the elbows up as you descend into the squat

WOD: Every 2 minutes for as long as possible complete:

From 0:00-2:00

• 15 ft. Rope Climb
• 2 reps (185/105) Front Squats

From 2:00-4:00

• 15 ft. Rope Climb
• 4 reps (185/105) Front Squats

From 4:00-6:00

• 15 ft. Rope Climb
• 6 reps (185/105) Front Squats

Continue adding 2 reps to the Front Squat each interval for as long as you are able.

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-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: 4 rounds for time:

• 60 Double Unders or 200 Single Unders
• 10 Strict Pull-Ups
• 10 Bench Press*

*Men use 155lbs, Women use 50% bodyweight

After WOD 5min Abs