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:

• 20 seconds on, 10 seconds off for 5 rounds:
  L-Sit

1 Minute Rest

• 20 seconds on, 10 seconds off for 5 rounds:
  Hollow Body Rocks

WOD: 21-15-9 reps of:

• Strict Press, 95/65
• Box Jump (24/20)
• Burpees

15 Minute Time Cap

After WOD: 5 15ft Rope Climb

*Scaled (half way up rope)
*25 X Strict Pull-Up
*25 X Ring Rows

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 Squat Cleans 15mins

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.WOD: “Jorge” For Time:

• 30 GHD Sit-ups
• 15 Cleans 155/105
• 24 GHD Sit-ups
• 12 Cleans
• 18 GHD Sit-ups
• 9 Cleans
• 12 GHD Sit-ups
• 6 Cleans
• 6 GHD Sit-ups
• 3 Cleans

Our U.S. Coast Guard Morro Bay!!!

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:

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

• 135/95 Down when it says down, up when it says up. Enjoy.

After Bring Sally Up, Bring Sally Down

Skills and Drills 15min

• Kipping Pull-up Work:
• Hollowbody Positioning
• Active Shoulders
• Controlled Kip
• Hip Pop
• Push Away
• Stringing Multiples

WOD: “Tabata” For total number of completed reps:

• Tabata Pull-ups
• Tabata Push-ups
• Tabata Sit-ups
• Tabata Kettlebell Swing (22kg/16kg)

*20 seconds of work followed by 10 seconds of rest for 8 rounds/4 minutes. Complete all 4 minutes /8 rounds of the pull-ups before moving on to the push-ups. Your score is the total number of completed reps.

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:

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

Partner WOD: “Three’s a Crowd”

“Karen”

• 150 Wall Balls (20/14)

then

“Grace”

• 30 Clean & Jerks (135/95)

then

“Helen” 3 Rounds X 2

• 400m Run
• 21 American Kettlebell Swing (53/35)
• 12 Pull-ups

Partners alternating working and resting, dividing reps between each other.
Must do WODs and movements in order

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.

Skills and Drills: 20min: Please bring your cell phone!

• Clean & Double Jerk: Each set is Clean + 2 Jerks 7 sets at 70% of your 1RM Clean & Jerk. Level load across all sets.

WOD: for time of:

• Run 5,000 meters or Row you may mix it up.

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: Work on your Kipping Pull-Ups 20min.

• Hang from the bar with hands underneath or just outside of your shoulders.
  Establish your hollow body position while hanging from the bar.
  Pull your scapulae down and back – which will result in a slight elevation of your clavicle and chin.
  Hold this hollow body position with your scapulae down and back for 10 seconds. This is the position we will strive to maintain throughout your pull-ups.

WOD: “Nancy” 5 rounds for time of:

• 400m run
• 15 Overhead Squat (95/65)

After WOD 5min Abs