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.

Don’t wait unit you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal!!!

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 5 Singles Work at 75% of your 1RM Clean & Jerk. 2 drop 40lb.
• Front Squat start at 80%  of your 1 RM FS. Explosive bounce. Level load 6 sets 1rep

WOD: 4 rounds for time of:

• 6 Thruster (95/65)
• 2 15ft. Rope Climb
• 10 Box Jumps (24/20)

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: 20min

• Back Squat 5 Sets of 5reps. Start at 65% of your 1RM Back Squat

WOD: 5 rounds of:

• 12 Deadlift (155/105)
• 9 Hang Power Clean (155/105)
• 200m Run

After WOD Abs

• Hanging Leg Raise 3 sets 12reps
• Planks 3 sets 1min
• Back Extension (45/25)

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.

Skills and Drills: 24min Please bring your cell phone!

• Snatch + Hang Snatch
• Power Clean + Hang Clean

WOD: “Angie”

• 100 Pull-Ups
• 100 Push-ups
• 100 Sit-Ups
• 100 Squats

Hi CFSLO family! Please download this app so you can keep track of your WOD’s
and see your progress and keep your PR’s. If you need help come and see me to get
started. I believe it will be very beneficial for all of our CFSLO athletes.
https://www.sugarwod.com/?utm_source=SugarWOD+Athletes&utm_campaign=6e00efe7bd-&utm_medium=email&utm_term=0_cb8095d892-6e00efe7bd-274098881

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:

• 400m KB Run (22kg/16kg)
• 100 Pull-ups
• 100 Box Jumps (24/20)
• 100 Sit-ups
• 100 Russian KBS (22kg/16kg))
• 100 Air Squats
• 100 Push Press (95/65)
• 400m KB Run

Partners work together to complete the chipper while holding a Kettlebell (24kg/16kg).
The kettlebell may not touch the ground the until the entire WOD is completed.
If the KB touches the floor then both partners owe 5 Burpees immediately
The person holding the KB must have both heels on the floor at all times and the KB can not rest on your foot.

Coached Classes

First Class at 6:30a
Second Class at 9:00a
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:

Kellie at 44 & nothing is stopping her now!

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

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

• Snatch
• Clean & Jerk
• Front Squat

WOD: 21-15-9 for time

• Overhead Squat with PVC
• Burpees

Then

• Flutter Kicks 3 sets 1min
• Plate Crunch 3 sets 20 reps
  

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: Handstand Walking Progressions & Practice 20min.

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

• Jump Rope: 4 Minutes work on your Double Unders

2 Rounds:

• 10 Pass Throughs
• 10 Pull Aparts
• 10 Overhead Press
• 10 Strict Toes-2-Bar (straight legs, no kip, lower feets slowly)
• 10 Lat Pull-Ups
• 20 Second Hanging L-Sit Hold
• Lacrosse Ball:
• Sub-scap (on the floor)
• Traps (on the pull-up cage)

200 Sit-Ups

WOD: 21-15-9 reps of:

• Handstand push-ups
  Handstand Push-Ups Scaling:
  Range of Motion (use up to 2 abmats)
  Pike Push-Up on Box
  Seated Barbell Strict Pres
• Ring dips
• Push-ups
• 200m Run

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

• Snatch
• Clean and Jerk
• Back Squat

Then

• 1200m Run
• 3 sets of 8res Wide Grip Pull-Ups
• 3 sets 15reps Med Ball V-Ups
• 3 sets 15reps Abs with Med Ball
• 3 sets 1:30 Planks
• 3 sets Back Extension