All posts by CrossFit San Luis Obispo

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: Handstand Walking Progressions & Practice 20min.

Strength: Power Snatch:

• Work up to 1RM Power Snatch

WOD: For Time:

• 21 – 15 – 9 Power Snatch (95/65)
• 84 – 60 – 36 Double Unders or 200 – 120 – 80 Single Under

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:

CFSLO ATHLETES CREED

• You don’t have to be great to start but you do have to start to be great
• Check your Ego at the door
• Show up and do the Work
• You may scale a WOD but never Quit or Give up
• Nobody cares what your time was
• Everybody cares if you cheated
• Effort gains Respect
• You can’t outwork a poor diet
• Push yourself because no one else is going to do it for you
• Today do what others won’t so tomorrow you can do what others can’t

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

Skills and Drills

• Work on your Kipping or Kipping Pull-Ups 15min.

WOD: 5 Rounds for Time:

• 7 Thrusters (135/85)
• 14 Wall Balls (20/14)
• 20 Abs
• 12 Calorie Row

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:

Morty at 54 years old. Again PR her Deadlift @ 205lbs

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

WOD: Partner WOD: For Time:

• 2000m Row
  Partner holds a barbell in the front rack position (135/95)

Then

• 100 Box Jump (24/20)
  Partner Hangs from Pull-up Bar

Then

20 Rounds (alternating after a full round)

• 5 Pull-ups
• 10 HR Push-ups
• 15 Squats w/Bar (45/35)
  Partner holds a barbell at the top of the Deadlift (135/95)

*The Partner rowing or completing rounds cannot do so if the other partner is not holding the bar.

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:

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

2 X

• 50 Jumping Jacks
• 5 walkouts w/spiderman
• 5 walkouts w/push-up
• 15 Air Squats

Skills and Drills Handstand Walking Progressions & Practice 25min.

• Kick-Up into Handstand (slightly over-extended) (hands about 1’ from wall)
  If successful and feeling confident, back up the hands another ½ foot from the wall. Try to gently “kiss the wall” with feet on the kick up now.
  If successful and feeling confident, you may move on to next drill…
  Hand Walking Drill w/Shoulder Activation:
• Pike position off box
  Shoulder Active
• Work on open floor walks

WOD: 3 Rounds for Time:

• 20 feet Handstand Walk
• 20 Parallette Shoot Through and Back

• 30 Calorie Row
  Scaling:
  Handstand Walk: A) 10 HSPU,  B)30 Sec. Handstand Hold, C) 1 min. Plank Hold. Parallette Shoot Throughs: use boxes
  Row: 400m run

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.

Strength: Deadlift:

• work up to a 1 RM
  intent is to get heavy today with good form! (does not need to be a new 1RM)

WOD: Tabata for max reps:

• Row for Calories
  REST 30 SECONDS
• Burpees
  REST 30 SECONDS
• Box Jump Overs (24/20)
  REST 30 SECONDS
• KB Swings (22kg/16kg)
  **4 minutes per exercise. 20 seconds of work, followed by 10 seconds of rest for 8 intervals. Then rest 30 seconds move to next exercise

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 and Jerk

• Build to a 1RM. Then 2 drop sets (-50lb)

WOD: 7 Rounds For Time of:

• 200m Run
• 1 15ft Rope Climb
• 7 Hang Power Clean (115/85)
  2 Minutes rest

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.

WOD: “Kelly” Five rounds for time of:

• Run 400 meters
• 30 Box Jump (24/20)
• 30 Wall Ball shots (20/14)