All posts by CrossFit San Luis Obispo

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:

• 20min Work on  3RM Back Squat

WOD: For Time: 21-15-9

• Power Clean (135/95)
• Burpee Bar Hops

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:

• 10min Work on Hollow Body Hold

WOD: For time:

• 50 Wall-Ball shots
• 50 Deadlifts (185/125)
• 50 Handstand Push-Ups

*Each time you break a set of Wall-Ball shots or Handstand Push-Ups, Deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

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:

• 10 Minutes of Practice
  Handstand or Handstand Walk

WOD: For Time:

• Row 1000m
• 75 GHD Sit-Ups
• Row 1000m

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 PULL + LOW HANG POWER SNATCH
  Work at 65% of your 1RM Snatch. 7 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 2reps

• BACK EXTENSION 3 sets 12reps
  resistance optional.
• HANGING LEG RAISE 3 sets 15reps
• PLANKS 1min Hold 3sets

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: 30 AMRAP

• 5 Pull-Ups
• 10 Burpees
• 15 KB Swings (22/16)
  Partners alternate rowing for calories and completing the triplet at will.
  *Score = Total Calories Rowed + Reps of the triplet

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: 5 rounds of:

• Row 1,000 meters
  Rest 3 minutes
  Add times for all 5 rowing efforts

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:

• 15 Minutes of Practice
  Press to Hanstand

WOD: 5 rounds for time:

• 10 Squat Clean (135/85)
• 10 Pull Ups