05 Jan 2018
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Friday January 5, 2018

Sticky Post By On January 5, 2018

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

Warm-up:

Skill and Drills:

WOD: 9EMOM

  • Min 1: :40 Strict Pull-up
  • Min 2: :40 Handstand Hold
  • Min 3: :40 Hollow Hold
    For Total Reps
5 Rounds
:30 Work/ :30 Rest
  • Max Cal Row
5 Rounds
:30 Work/ :30 Rest
  • Max Box Jump (24/20)
5 mins to Complete:
  • 200 DU’s
    Only Double-unders will be counted as reps. example 300 singles + 1 DU = 1 rep
5 Rounds
:30 Work/ :30 Rest
Max Cal Row
5 Rounds
:30 Work/ :30 Rest
  • Max Box Jump (24/20)
*No additional rest between movements
04 Jan 2018
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Thursday January 4, 2018

Sticky Post By On January 4, 2018

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

Warm-up:

Skill and Drills:

WOD: For Time: 3 rounds for time of:

  • Run 800 meters
  • 15 reps (275/145) Deadlifts
  • 15 Ring Dips
  • 20 Ab  mat
03 Jan 2018
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Wednesday January 3, 2018

Sticky Post By On January 3, 2018

First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at 9:00a – 4:15p (Open Gym)
Third Class at 4:30p
Fourth Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Lexi

Skills and Drills:

  • 2 TNG Power Clean + 1 Hang Squat Clean

WOD: For Time:

  • 1500m Row

Then, 5 Rounds of:

  • 3 Strict Hand stand Push-Ups
  • 7 Chest-to-Bar Pull-ups
  • 9 Squat Clean (135/65)
02 Jan 2018
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Tuesday January, 2, 2018

Sticky Post By On January 2, 2018

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **11:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

Skill and Drill:

WOD: Complete as many rounds as possible in 20 minutes of:

  • 10 Box Jumps (27/23)
  • 15 Overhead Squats (95/55)
  • 25 Abmat Sit-ups
30 Dec 2017
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Saturday December 30, 2017

Sticky Post By On December 30, 2017

Coached Classes
First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class please.

CrossFit San Luis Obispo WOD:

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

WOD Partners for time:  12 Days of CrossFit

  • 12 Burpees
  • 11 Box Jumps (24/20)
  • 10 Sit-ups
  • 9 HR Push-ups
  • 8 Wall Balls
  • 7 Pull-ups
  • 6 Lunges
  • 5 Jump Squats
  • 4 Toes to Bar
  • 3 Chest to Bar or Ring Dips
  • 2 Wall Walks
  • 100m OH Plate Run (45/25)
*This will be performed as follows:
12 Burpees then
11 Box Jumps, 12 Burpees then
10 Sit-ups, 11 Box Jumps, 12 Burpees then
9 Push-ups, 10 Sit-ups, 11 Box Jumps, 12 Burpees
…. continue pattern until you complete all 12 rounds.
 
29 Dec 2017
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Friday December 29, 2017

Sticky Post By On December 29, 2017

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now! ( Cancelled )
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p (OPEN Gym)
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

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

Warm-up:

Skill and Drills:

  • Work on Squat Cleans

WOD: 3 rounds for time of:

  • 30 Squats
  • 30 Knees-to-Elbows
  • 30 Push-Ups