All posts by CrossFit San Luis Obispo

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.

CrossFit San Luis Obispo WOD:

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

Skills and Drills

Clean & Jerk, Power Snatch, Thruster Instruction

WOD: 10 Minutes:

• Run 1 Mile
• Max Clean & Jerks w/Remaining Time (135/95)
  REST 3 MINUTES

6 Minutes:

• Run 800m
• Max Power Snatch w/Remaining Time (115/75)
  REST 3 MINUTES

4 Minutes:

• Run 400m
• Max Thrusters w/Remaining Time (95/65)

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: Rope Climbing 15min

WOD: AMRAP 17 minutes of:

• 2 15ft Rope Climbs
• 30 Box Jumps  (24/20)
• 50 Double Unders or 100 Single Unders

Coached Classes

First Class at 6:30a
Second Class at 9:00a (Canceled)
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.

CrossFit San Luis Obispo WOD:

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

Strength: 30min

• Snatch Deadlift + Low hang, work at 75% of your 1RM Snatch. 6 sets 1+1rep.
• Clean work at 70% of your 1RM Clean. 4 sets 3reps
• Back Squat work at 70% of your 1RM Back Squat. 3 sets 6reps.

WOD: Baseline For time:

• Row 500m
• 40 Air Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups

OPEN Gym

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

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:

Having fun on a Sat Partner WOD. Back row left to right, John, Krissy, Avi, Chris, Morty, Laurel, and Blanca. Front row left to right, Dan, Lisa, Aury, Kevin, Norma, Cheyenne, Shannon, Michele, Carley and Melissa!

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

Partner WOD for time of:

• 100 Cal Row (all female team 75cal)
• 100 Box Jump Overs (24/20)
• 100 Deadlifts (135/95)
• 100 Wall Balls (20/10)
• 75 HSPUs (scale 100 HR Push-ups)
• 100 Wall Balls (20/10)
• 100 Deadlifts (135/95)
• 100 Box Jump Overs (24/20)
• 100 cal Row

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.

WOD: “René” 7 rounds for time of:

• Run 400 meters
• 21 walking lunges
• 15 pull-ups
• 9 Burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

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: Handstand Walking Progressions & Practice 15min.

Strenght: Snatch work to 65% of your 1RM Snatch. 15min.

• 8 sets of 1 Snatch + Hang Power Snatch (pos.2)

WOD: 4 Rounds for Time:

• Run 200m
• 10 Power Cleans to Overhead (135/85)