Closed!!!
Saturday February 25, 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: Partner WOD for time of: 3 Person Teams
- 12,000m Row
- Partners must switch every 200m
Then
- 150 Air Squats
- 120 Sit-Ups
- 90 Hand Release Push–Ups
Friday February 24, 2017
Coached Classes
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
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 prior to class.
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work:
Skills and Drills
WOD: Workout 17.1 For time:
- 10 Dumbbell Snatches
- 15 Burpee Box Jump-Overs
- 20 Dumbbell Snatches
- 15 Burpee Box Jump-Overs
- 30 Dumbbell Snatches
- 15 Burpee Box Jump-Overs
- 40 Dumbbell Snatches
- 15 Burpee Box Jump-Overs
- 50 Dumbbell Snatches
- 15 Burpee Box Jump-Overs
Rx’d:
Men use 50-lb. Dumbbell and 24-in. Box Women use 35-lb. Dumbbell and 20-in. Box
Scaled:
Men use 35-lb. Dumbbell and 20-in. Box, step-ups OK Women use 20-lb. Dumbbell and 20-in. Box, step-ups OK
Thursday February 23, 2017
Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p
The Open starts TOMORROW!! Don’t forget to sign-up at games.crossfit.com then select CrossFit San Luis Obispo as your “Affiliate” and “Team”. We will have “Friday Night Lights” every Friday starting at 5:30pm come and join in the fun and competition.
*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.
Skills and Drills:
WOD: 4 rounds for time of:
- 12 Squat Snatch (95/65)
- 24 Kettlebell Swings (22/16)
- 200m Run
Wednesday February 22, 2017
Coached Class:
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
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 prior to class.
CrossFit San Luis Obispo WOD:
Skills and Drills:
WOD: Complete as many rounds and reps as possible in 15 minutes of:
- 10 Push Press (75/55)
- 12 Deadlifts (155/105)
- 15 Box Jumps (24/20)
Tuesday February 21, 2017
Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00a-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 Drills:
- Front Squats
6 @ 70%
6 @ 75%
4 @ 80%
4 @ 85%
2 @ 90%
WOD: 3 Rounds
- 20 Calorie Row
- 20 Burpee to plate (45/25)
- 20 Wall Balls (20/14)
Monday February 20, 2017
Coached Class:
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
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 prior to class.
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work:
Skills and Drills:
WOD: For time:
- 42 GHD sit-ups
- 21 reps (115/85) Squat Clean Thrusters
- 30 GHD sit-ups
- 15 reps (115/85) Squat Clean Thrusters
- 18 GHD sit-ups
- 9 reps (115/85) Squat Clean Thrusters