All posts by CrossFit San Luis Obispo

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 or call us prior to class.

CrossFit San Luis Obispo WOD:

Morty at 54 years old. Deadlift @ 205lbs

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

Skills and Drills:

WOD: For time:

• 1,000-meter row
• 100 push-ups
• 750-meter row
• 75 push-ups
• 500-meter row
• 50 push-ups

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 or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills:

• 3 Second Pause Front Squat work at 65% of your 1RM Front Squat
  3-3-3-3-3

WOD: For time:

• 50 alternating (100 total)
  Pull-Ups and Toes to Bar

*10 min cap

Coached Class:
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 or call us prior to class.

CrossFit San Luis Obispo WOD:

Sanaz finishing up with 16.1

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

Skills and Drills:

• Back Squat
  1 Rep Max
  20 Minutes to Establish

WOD: 12-9-6 reps for time of:

• Snatch Grip Deadlift (135/85)
• Hang Power Snatch
• Overhead Squat

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 or call us prior to class.

CrossFit San Luis Obispo WOD:

Adriana working on her Split Jerk!

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

Skill and Drills:

WOD: “Jack“ As many rounds as possible in 20 minutes of:

• 10 Push Press (115/85)
• 10 Kettlebell Swings (24/16)
• 10 Box Jumps (24/20)

Coached Class:
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 or call 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:

• Holly Body Position
• Ring Dips
• Chest to Bar Pull-Ups

WOD: 21-18-15-12-9-6-3 reps for time of:

• Double Unders or Single Unders double the reps
• GHD sit-ups
• Deadlift (185/105)

Have a good weekend Athletes!!!

Coached Classes
First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email or call us prior to class please.

CrossFit San Luis Obispo WOD:

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

WOD: Partner WOD: 28min AMRAP

• Partner A: Run 400m
• Partner B: Clean and Jerk (135/85)
  Switch and repeat.

• Partner A: Run 400m
• Partner B: Double Unders (10 DU = 1 rep) and Single Unders (20 SU = 1 rep)
  Switch and repeat.

• Partner A: Run 400m
• Partner B: Back Squat (135/85)
  Switch and repeat.

• Partner A: Run 400m
• Partner B: Burpees
  Switch and repeat.

If they complete the 4 couplets, start again with the first one.