All posts by CrossFit San Luis Obispo

18 Jul 2016
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Monday July 18, 2016

Sticky Post By On July 18, 2016

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: 5 rounds of:

  • Row 1,000 meters
    Rest 3 minutes

Add times for all 5 rowing efforts.

16 Jul 2016
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Saturday July 16, 2016

Sticky Post By On July 16, 2016

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 Curtis P (95/65)
    1 X Curtis P = Hang Squat Clean + Lunge + Lunge + Push Press

Then

  • 16 X 200m Run (Partners will alternate running 200m)

15 Jul 2016
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Friday July 15, 2016

Sticky Post By On July 15, 2016

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: CFSLO TRAINING 45min

  • Circuit Training 30sec/10sec. 5 exercises 30sec per station rotate all 5 exercise is 1 round. After 3 rounds then 1min rest.
    3 X 3.
14 Jul 2016
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Thursday July 14, 2016

Sticky Post By On July 14, 2016

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:

Bonnie

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

Skills and Drills:

  • Front Squat
    10 @60%, 8 @65%, 6 @70%, 6 @75%, 4 @80%

WOD A: 5 AMRAP:

  • 5 Power Cleans (95/65)
  • 5 Front Squats (95/65)
    Rest 5 mins

WOD B: 7AMRAP

  • 7 Burpee Bar Hops
  • 7 Hang Power Snatch (75/55)

After WOD

  • 3 sets 15reps V-Up with Med Ball (20/14)
  • 3 sets 15reps Abs with Med Ball  (20/14)
  • 3 sets 1min Planks
13 Jul 2016
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Wednesday July 13, 2016

Sticky Post By On July 13, 2016

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:

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

Skills and Drills:

  • Cleans 6 sets 1rep work up 85% of your 1RM Clean and Jerk

WOD: “Angie” For time:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats
12 Jul 2016
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Tuesday July 12, 2016

Sticky Post By On July 12, 2016

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

  • Run 400 meters
  • 25 Kettlebell Swings (22/16)
  • 25 GHD sit-ups