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:

Norma Rope Climb

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

Skills and Drills

Work on Double Unders 10min

WOD: “Jackie”

• 1000 meter row
• 50 reps (45/35) Thruster
• 30 Pull-Ups

After WOD 6 15ft Rope Climb

Then

• Med Ball V-Ups (20/10) 3/12
• Overhead Med Ball Sit-Ups 3/20
• Planks 3 sets 1min
• Back Extension (45/35 Bar) 3/12

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.

• Strength 25min
  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: 15 Minute AMRAP:

• 7 Burpee Box Jumps (24/20)
• 7 Push Press (115/65)
• 12 KB Swings (21kg/16kg)
• 200m Run

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.

CrossFit San Luis Obispo WOD:

Partner WOD Sat: Front left to right Taylor, Cheyenne, Norma, Carley, Melissa. Back row left to right, Josh, Alec, Jordan, Morty, Jessica, Amy, Leslie, Sanaz, and John.

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

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

• Power Snatch 8 singles work up to 70% level load across all sets.
• Clean & Jerk  5 Singles Work at 75% of your 1RM Clean & Jerk.
• Back Squat start at 80% of your 1 RM BS. Explosive bounce. Level load 5 sets 3rep

WOD: 4 Rounds for Time:

• 20 V-Ups (20/10)
• 10 Toes to Bar
• 12 Hand release Push-Ups
• 30 Overhead Walking Lunges w/Plate (25/15)

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:

Partner WOD for time of:

WOD A: 4000m Row or Run Partners can alternate

Then

WOD B: 20 Bear Complex (95/65)

1 Complex = 5 unbroken sets of: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + Back Push Press
*Partners alternate completing complexes

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:

200m Kettlebell (35lbs) Farmer’s Walk. Front to back, Chloe, Kellie and Bonnie

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

WOD: Skills and Drills: Please bring your cell phone!

• Halt Snatch – 3 sec. pause at the knee. 8 single w/up to 70% of your 1RM Snatch
• Clean and Jerk – 8 single starting at 80% of your 1RM Clean & Jerk
• Front Squat – Start at 75% of your 1RM Front Squat 5 sets of 2reps

After WOD: Complex

• Med Ball (20/10) V-Ups 3 sets 15reps
• Overhead Med Ball Sit-Ups (20/10) 3 sets 20reps
• Plants 3 sets 1:30min
• Back Extension 3 sets 30sec

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.

WOD: 5 Rounds for Time:

• 400m Run
• 12 Hand release Push-Ups
• Abs 25
• 200m  Kettlebell Farmer’s Walk  (22kg/18kg)