All posts by CrossFit San Luis Obispo

Coached Class:
First Class at **7:00a (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 60% of your 1RM Snatch. 7 sets 1rep

• POWER CLEAN + 2 PUSH JERKS
  Work at 65% of your 1RM Clean & Jerk. 6 sets 1rep

• BACK SQUAT
  Work at 70% of your 1RM Back Squat. 4 sets 3reps

• BACK EXTENSION 3 sets
  Hold for 45 seconds per set. 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 For Time:

• 100 Cal Row
• 100 Hand release Pushups
• 100 Toes to Bar
• 100 Kettlebell Swings (20/16)
• 100 Air Squats
• 200 Sit-ups
  *Partners Work/Rest
  *Movements and reps maybe divided and rearranged any way.

Coached Classes
First Class at 7:00a
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:Event 3

Rx’d Workout
As MM then FF pairs:

• Max Calories Rowed in 5 minutes
• Max Push Presses in 5 minutes (115 / 80 lb.)

Order: MM-FF
Time cap: 15 minutes

Scaled Workout
As MM then FF pairs:

• Max Calories Rowed in 5 minutes
• Max Push Presses in 5 minutes (75 / 55 lb.)

Order: MM-FF
Time cap: 15 minutes

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:Event 2

Rx’d Workout
Relay as individuals  (Partner WOD)

• 100 Double-Unders
• 25 Toes-to-Bars
• 25 Deadlifts (225 / 155 lb.)
• 50 Box Jump Overs (24 / 20 in.)

Order: M-F
Time cap: 14 minutes

Scaled Workout
Relay as individuals (Partner WOD)

• 100 Single-Unders
• 25 Sit-Ups
• 25 Deadlifts (155 / 105 lb.)
• 50 Box Step Overs (20 / 20 in.)

Order: M-F
Time cap: 14 minutes

Coached Class:
First Class at 7:00a
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:

Emily and Morty, partner WOD!!!

Skills and Drills:

WOD:21-15-9 reps for time of:

• Bar-Facing-Burpees
• Overhead Squats (95/65)
• Chest-to-Bar Pull-Ups

After WOD 5min Abs

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:

• Push Press
  5×3 @70%

WOD: For Time:

•  1000m Row

Then

10 Rounds

• 5 Ring Dips
• 10 Box Jumps (24/20)
• 16 Lunges

Then

• Run 800m

We will be closed for Labor Day. Enjoy your day with family and friends!!!

!