All posts by CrossFit San Luis Obispo

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:

Marty keep up the hard work!

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

Skills and Drills:

• 5 Thrusters EMOM 8min (95/65)

WOD: 3 Rounds for time of: 10 Minute Time Cap

• 10Deadlift (225/125)
• 15 Box Jumps (24/20)

After WOD 1200m Run or 16oom Row

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:

Laurel doing 15.1

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

WOD: 3 rounds, each for time of:

• 4 Jerks (185 /115)
• 5 Front Squats (185/115)
• 6 Power Cleans (185/115)
• 40 Pull-Ups
• 50 Push-Ups
• 60 Sit-Ups

Rest 3 minutes between rounds.

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:

Norma working on her Toe 2 Bar!!

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

Skill and Drills:

• L1: 4 x 4 – 5sec. Tempo
• L2: 4 x 4 – 5sec. Weighted Tempo
  Tempo: 3sec. hold with Chin above the Bar: 5sec. negative

WOD: As many rounds as possible in 15 Minutes:

• 20 Calorie Row
• 20 Kettlebell Swing (20/16)
• 10 toes to bar

Coached Class:
First Class at 6:30a
Second Class at 9:15a
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:

Norma, Caitlin and Morty! CFSLO Family

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

Skills and Drills

• Halt Snatch 7 x 1 work up to @ 75 %
• Clean & Jerk 6 x 1 @ work up to 85 %
• Front Squat 4 x 3 @ 75 %

After Skills and Dills

Superset for 3 rounds. REST 1:00 in between rounds.

• Flutter Kicks :30sec
• Bicycle Kicks :30sec
• Toe Touches :30sec
• Alternating Leg V-Ups :30
• Planks :30sec

Happy Easter!!!

Coached Classes
First Class at 6:30a
Second Class at **12:00p – 4:15p (OPEN Gym)
Last Class at 5:30p (Friday Night WOD)

*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

Strength

• Front Squat 10.10.10.10 at 60% of your 1RM Front Squat

WOD: 4 rounds for time:

• 25 Sit-Ups
• 10 Box Step Ups with Kettlebell (20/16)
• 200m Run

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:

1 round of:

• 30 Hang Power Cleans (115/75)
• 15 Ring Dips
• 2 15-ft. Rope Climb

Then, 2 round of:

• 20 Hang Power Cleans (115/75)
• 10 Ring Dips
• 2 15-ft. Rope Climb

Then, 3 round of:

• 10 Hang Power Cleans (115/750
• 5 Ring Dips
• 2 15-ft. Rope Climb