All posts by CrossFit San Luis Obispo

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.

Skills and Drills 25min.

• Hang Snatch from Position 1. 7 Singles at 65% of your 1RM Snatch.
• Clean &  Double Jerk. Each set is 1 Clean + 2 Jerks. 5 sets at your 70% of your 1RM C&J.
• Front Squat Build to 80% of your 1RM Front Squat for s set of 3. Then, 3 drop sets (-30lbs) of 2reps. All drop sets done at the same weight.

WOD: 3 Rounds for Time:

• 10 HSPU (Handstand Push-Up)
• 15 Burpees
• 16 Toes-2-Bar
• 24 Jump Lunges (split jumps)

Coached Classes

First Class at 6:30a Sign-Up Required Min of 4 required. Please call front desk to sign-up.
Second Class at 12:00p
Third Class at **1:30p-4:15p (OPEN Gym)
Fourth Class at 4:30p
Fifth 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.

Morty at 54 years old. Again PR her Deadlift @ 205lbs

CrossFit San Luis Obispo WOD:

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

Skills and Drills: Deadlift- 3 Rep Max

• Work up to a heavy set of 3 reps for the day.
  intent is to get heavy today w/good form! (does not need to be a new 3RM)

WOD: Five rounds for time:

• 10 Deadlift (225/125)
• 20 Box Jumps (24/20)
• 7 Pull-ups
• 200m Run

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
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: 30min: Please bring your cell phone!

• Snatch – work up to your 70% of your 1RM Snatch. 8 singles.
• Clean & Jerk 5 Singles work at 80% of your 1RM Clean & Jerk.
• Back Squat 4 sets 3reps. Start at 80% of your 1RM Back Squat.

WOD: 3 Rounds For Time:

• Row 1000m
  Rest 3 Minutes

After WOD: Abs

• 3 sets 12reps Med Ball V-Ups (20/10)
• 3 sets 1min Flutter Kicks

Close

Coached Classes

First Class at **7:00a – 9:30a (OPEN Gym)
Second Class at 9:45a

*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.

Partner WOD: 26min AMRAP:

• 20 cal Row
• 20 Burpees to Plate (45)
• 20 Situps
• 20 Wall Balls (20/14)

*Each round Add 10 reps to each movement
Partners may alternate working at any time.

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

Skills and Drills: 10min

• Rope Climb Technique

WOD: 3 Rounds for time:

• Run 400m
• 3 15ft Rope Climbs
• 10 Handstand Push-Ups
• 12 Box Jumps (24/20)
• 20 Sit-Ups

Coached Classes

First Class at **6:30a (OPEN Gym)
Second Class at 12:00p
Third Class at **1:30p – 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: “DT” Five rounds for time of:

• 12 reps (155/105) Deadlift
• 9 reps (155/105) Hang Power Clean
• 6 reps (155/105) 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.