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:

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

Skills and Drills:

• POWER SNATCH
  Work up to 65% of your 1RM Snatch.
  6 sets 1rep
• POWER CLEAN + PUSH JERK
  Work at 65% of 1RM C&J.
  6 sets 1rep
• BACK SQUAT
  Work at 75% of 1RM Back Squat.
  3 sets 2reps

3 sets 12reps

• HANGING LEG RAISE
  Keep arms long and relaxed
• PLATE CRUNCH (24/15)
• BACK EXTENSIONS

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:

WOD: For time:

• 800m Run
• 50 Push-Ups
• 50-meter  Bear Crawl
• 800m Run
• 50-meter Bear Crawl
• 50 Push-Ups
• 800m Run

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:

Having Fun @ CFSLO!

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

Skills and Drills:

• Burpee Pullovers

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

• 10 Burpee Pullovers
• 30 Squats
• 60 seconds of Handstand Hold
  This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a 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 or call us prior to class.

CrossFit San Luis Obispo WOD:

Katie working on her Cleans!!!

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

Skill and Drills:

WOD: Complete as many rounds as possible in 15 minutes of:

• 55 Double-Unders or 150 Single Unders
• 15 Chest-to-Bar Pull-Ups
• 5 reps (155/75) Hang Power Cleans

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:

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

Skills and Drills:

WOD: 4 rounds 4-minute rounds of:

• 15 Wall Ball (20/14)
• 30 Medicine Ball Cleans (20/14)
• Row for Max Calories

Rest 3 minutes between rounds.

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: For Time

• 110 Curtis P (95/65)

Then

10 Rounds of

• 5 Burpees
• 10 HR Push-ups
• 15 Air Squats
  Alternate after each movement example Partner (1) 5 Burpees, Partner (2) 10 HR Push-Ups, Partner (1) 15 Squats, Partner (2) 5 Burpees…

Then

1 mile Run together with ( ? )