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:

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

Skills and Drills:

WOD: For time:

• 8 Deadlifts (365/245)
• 40 GHD Sit-Ups
• 80 Double-Unders
• 4 Rope Climbs
• 80 Wall-Ball shots (20/14)
• 4 Rope Climbs
• 80 Double-Unders
• 40 GHD Sit-Ups
• 8 Deadlifts

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 For Time:

• 110 Curtis P (95/65)

Then

10 Rounds of

• 5 Burpees
• 10 HR Push-ups
• 15 Air Squats
  Alternate after each movement example Partner (1) 5 Burpees, Partner (2) 10 HR Push-Ups, Partner (1) 15 Squats, Partner (2) 5 Burpees…

Then

• 1 mile Run together.

Coached Classes
First Class at 6:30a
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:

WOD: For time:

• 1,000m Row
• 50 Wall-Ball Shots (20/14)
• 50 Box Jumps (24/20)
• 750m Row
• 35 Wall-Ball Shots
• 35 Box Jumps
• 500m Row
• 25 Wall-Ball Shots
• 25 Box Jumps

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: Helen 3 rounds for time of:

• Run 400 meters
• 21 reps (24/16) Kettlebell Swings
• 12 Pull-Ups

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:

• Back Squats
  % of 3RM
  5@75%
  3@85%
  Max Reps at 95%

WOD: Complete as many rounds as possible in 10 minutes of:

• 20 GHD Sit-Ups
• 5 reps (205/145) Squat Cleans

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
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: Artie Complete as many rounds as possible in 20 minutes of:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Squats
• 5 Pull-Ups
• 10 Thrusters (95/65)

**Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

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:

• SNATCH
  Work at 65% of your 1RM Snatch. 8 sets 1rep
• POWER CLEAN + 2 PUSH JERKS
  Work at 70% of your 1RM Clean & Jerk. 6 sets 1rep
• BACK SQUAT
  Work at 80% of your 1RM Back Squat. 4 sets 3reps

• BACK EXTENSION 3 sets 12reps
  resistance with bar optional.

• HANGING LEG RAISE 3 sets 15reps
• V-Ups wit Med Ball (20/14)
• PLANKS 1min Hold 3sets