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 **1:30p – 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.

Team Series Last Year 2014. Left to right Kevin, Norma, Dan, and Sanaz!

CrossFit San Luis Obispo WOD:

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

Skills and Drills 10min

• Pull-Ups
• Push Ups
• Squats

WOD: “Chelsea” Every minute on the minute for 30 minutes perform:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

If you’ve finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

After WOD Abs:

• 3 sets Hanging Leg Raise 12reps
• 3 sets GHD sit ups 12 reps
• 3 sets 1min planks

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.

CrossFit San Luis Obispo WOD:

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

Skills and Drills: 15min Kipping Pull-up Work:

• Hollowbody Positioning
• Active Shoulders
• Controlled Kip
• Hip Pop
• Push Away
• Stringing Multiples

WOD: 50 – 40 – 30 – 20 – 10 reps. For time of:

• Wallballs (20/14)
• Row for Calories

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:30p – 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.

Rita Benavides working with Ben on his lifts

CrossFit San Luis Obispo WOD:

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

Skills and Drills: 25min: Please bring your cell phone!

• Snatch 8 singles starting at 70% level load across all sets.
• Clean & Jerk 6 Singles Work at 75% of your 1RM Clean & Jerk.
• Back Squat start at 80% of your 1 RM BS. Explosive bounce. Level load 6 sets 1rep

WOD: Complete as many rounds as possible in 10 minutes of:

• 10 reps (115/75) Sumo Deadlift High Pulls
• 10 Burpees Jumping over the Barbell

After WOD Abs:

• Med Ball V-Ups 3 sets 12reps
• Overhead Med Ball Sit-Ups 3 sets 10reps
• Planks 3 sets time 1:30sec

OPEN Gym

**9:00AM-1:00PM (OPEN Gym) CFSLO Athlete only

Team WOD on Saturday. Back row left to right John, Krissy, Pat, Jessica, Jordan, Alec, Melissa, and Orlando. Front row left to right Bonnie, Morty, Cheyenne, Amy, Carley, Norma, and Alexis.

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: For Time

• 12 X 15ft Rope Climb
• 100 KB Swings (28kg/16kg)
• 100 Box Jumps (20)
• 100 Thurster (45/35)
• 100 Squats
• 300 Sit-ups
  *Movements can be divided up any way and any order.
  *Partners cannot work at the same time

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.

Clayton hitting his PR Clean @ 305lb

CrossFit San Luis Obispo WOD:

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

Skills and Drills

• Hang Snatch from Position 1. 7 singles at 65% of your 1RM Snatch
• Clean & Double Jerk Each sets 1 Clean & 2 Jerks 5 sets at 70% of your 1RM C+J.
• Front Squat – Build to 75% of your 1RM Front Squat. 3 sets 3reps

WOD: 6 Rounds:

• 500m Row Sprint
  1 minute easy row

Record fastest and slowest time. The goal is to go all out on all of them with the smallest difference between slowest and fastest!

Complex A

• Flutter Kicks 3 set 1min.
• Planks 3 sets 1min.
• Back Extensions 3 sets 12reps.

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:

Skills and Drills

Back Squat: 5 X 5
ALL 5 sets are intended to be heavy. 85% of your 1RM Back Squat
Warm up into some weight, then start the 5 “working” sets

WOD: AMRAP 24min of:

• 5 Deadlift, 255/125
• 13 Push-ups
• 24 Walking Lunges with plate over head (25/15)
• 200m Run