All posts by CrossFit San Luis Obispo

Closed! Happy 4th of July!!!

Closed!!!

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: In teams of Two, complete as many rounds and reps as possible in 30 minutes of:

• Run 400 Meters or Row 500 Meters
• 5 Pull-Ups
• 10 Thrusters (75/55)
• 15 Kettlebell Swings (20/16)

Only one Partner may be working on the triplet at a time, and the other Partner will be completing the run or row. Partners will switch tasks once the running/rowing Partner returns.

Coached Classes
First Class at 6:30a (Class Canceled)
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:

Melissa working on her Deadlifts!!!

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

Skills and Drills:

WOD: 5 rounds for time of:

• Run 400 meters
• 30 GHD sit-ups
• 15 reps (225/125) Deadlifts

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: 30, 25 and 20 Reps for Time:

• Knees to Elbow
• Ab Mat Sit-Up
• Ring Dips or Tricep Dip on Beach
• Hollow Hold (Seconds)

Then

3 sets 15 reps

• Bicep Curls with DB or Bar
• Lateral Raise with DB
• Bench Press with Bar

Coached Class:
First Class at 6:30a (Class Canceled)
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:

• 10 Minutes of Practice with a Partner or Two
  Freestanding Handstand or Handstand Push-Ups

WOD: For time:

• 35 Calorie Row
• 35 Box Jump Overs  (24/20)
• 35 Wall-Ball shots (20/14)
• 35 Pull-Ups
• 35 Wall-Ball shots
• 35 Box Jump Overs
• 35 Calorie Row

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:

• SNATCH
  Work up to  75% of 1RM.

WOD: For Time:

• 5 Power Snatch, 115/75
• 6 Push-ups
• 9 Air Squats
  Rest 1 minute.

Repeat for a total of 5 cycles.