All posts by CrossFit San Luis Obispo

Coached Classes
First Class at **6:30a – 12:00p (OPEN Gym)
Second Class at 12:00p
Third Class at **1:00p – 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.

Strength: Every other minute for 12 minutes:

• 5 Back Squat 65%-70% of your 1RM Back Squat

Rest 3min

WOD: As many rounds as possible in 6 minutes of:

• 6 Box Jumps (24/20)
• 12 Kettlebell Swings (24/16)

Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:00p – 4:15p (OPEN Gym)
Fifth Class at 4:30p
Sixth Class at 5:30p
Last Class at 6:30p *(by reservation only) RAMP classes, must call ahead to reserve a
spot.

*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.

WOD: For Time: 21-15-9 of:

• Row (calories)
• Burpees
• 2 Rope Climbs (each round)
  Scale the rope climbs:
  half way up rope, 8 rope pulls
  10 Strict Pull-Ups.

Rest 4 Minutes, then: 7 Minute AMRAP:

• 14 Front Rack Step Back Lunges (115/65)
• 7 Hang Power Clean
• 7 Toes-to-Bar

Coached Class:
First Class at 6:30a Min of 4 required Sign Up Now!
Second Class at **8:00a – 12:00 (OPEN Gym)
Third Class at 12:00p
Fourth Class at **1:00p-4:15p (OPEN Gym)
Fifth Class at 4:30p
Sixth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

*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 10min

• Finding, developing, and maturing your Hollow Body position.

WOD: In front of a clock set for 12 minutes for Reps.

• 1 minute of (24/20) Box Jumps
• 1 minute of (115/65) Sumo Deadlift High Pulls
• 2 minutes of (24/20) Box Jumps
• 2 minutes of (115/65) Sumo Deadlift High Pulls
• 3 minutes of (24/20) Box Jumps
• 3 minutes of (115/65) Sumo Deadlift High Pulls

After WOD: 7 X 200m Sprints

Coached Class:
First Class at 6:30a
Second Class at 9:00a
Third Class at **12:00p
Fourth Class at **1:00p – 4:15p (OPEN Gym)
Fifth 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

• Hang Power Snatch Progressions
• Handstand Walking Progressions

WOD: 3 Rounds for Time:

• 10 Hang Power Snatch (95/65)
• 50ft. Handstand Walk
• 21 Pull-Ups

Scale the Handstand Walk – 30 Second Handstand Hold, 15 Pike Push-Ups, 15 Regular Push-Ups.
Scale the Pull-Ups – Banded/Strict, Ring Row.

After WOD 5min Abs

Join our team, C24KNOCKERS, Saturday Oct 24 at the Mission Plaza, downtown SLO for a 5K Walk at 8-8:30am

FREE to register to walk with our team and only a $10 donation for promo special C24KNOCKERS shirt available at our booth.

No Class:

Join our team, C24 KNOCKERS, Saturday Oct 24 at the Mission Plaza for this 5K Walk. Free to register and walk with our team. Our team is also selling our C24 KNOCKERS special edition T-shirts to fundraise for this event! Let’s support & bring awareness!!!

Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at **10:00a – 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

WOD “DT” Five rounds for time of:

• 12 reps, (155/105) Deadlift
• 9 reps Hang Power Clean
• 6 reps Push Jerk
  *Scale the barbell weight accordingly

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Coached Classes
First Class at **6:30a – 12:00p (OPEN Gym)
Second Class at 12:00p
Third Class at **1:00p – 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:

Calm before the storm 6400m Row! Back to the Front Morty, Jesses, Norma, Caroline, Amy, Laurel, Ashley, and Nick.

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

Skills and Drills:

• Weighted Plank Holds
  5 X 30 Second Holds.
  45-70lbs. Have partner assist onto back and spot.
  Rest 1-2 Minutes.

WOD: 10 Rounds for Time:

• 200m Run
• 10 Toes-to-Bar,
  Scale the Toes-to-Bar:
  Knees-to-Elbow
  Knee Tucks