CrossFit San Luis Obispo

Looking forward to 2020 with our CrossFit SLO family!!!

*NO Class Today

Open Gym:

WOD: For Time (17 min cap)

• 50 Calorie row
• 40 DBL DB Push Press
• 30 Burpees to target
• 50 Calorie Row
• 40 DBL DB Push Press
• 30 Burpee Box Jump Overs

@(50/35)
@(24/20)

Coached Classes:
SWEAT at 6:00a ( No Class )
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p ( No Class )
CrossFit at 5:30p ( No Class )

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

• 2 Mins DU practice
• Mobility: Hamstrings, glutes, front rack

BB warm up:

1. 8 BB good mornings
2. 6 BB hang power cleans
3. 4 BB front squats

5 x 7 @40% of 3rm DL
+
12 Jumping Squats

WOD: 9 Min AMRAP

• 30 Double Unders (Unbroken)
• 10 Pistol Squats
• 5 Hang Power Cleans @(135/95)

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a – 4:15p
CrossFit at 4:30p ( Cancelled )
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

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

Skills and Drill:

Every 30 seconds for 5 mins

• 1 Power Snatch

2 Mins Rest

Increase Weight

Every 30 seconds for 5 mins

• 1 Full Snatch

7 Mins to build to power snatch weight

WOD: For Time (8 min cap)

• 50 TTB
• 50 HSPU

Holiday Hours

Dec. 25th. Closed

Dec. 26th. 6am – 10pm **No Group Classes

Dec. 31st. Close @ 7pm **am Group Classes Only

January 1st. 7am – 9pm **No Group Classes

Have a Happy & Healthy Season Holiday!!!

C24 CREW and CFSLO Family

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a ( No Class )
OPEN Gym at **10:30a-2:00p (OPEN Gym)

Dec. 24th. Close @ 3pm

CrossFit San Luis Obispo WOD:

For Time (16min cap)

4 Rounds

• 12 Overhead Squats
• 2 Rope Climbs
• 400m Run

@(115/70)

Coached Classes:
CrossFit at **6:00a
OPEN Gym at **9:00a – 4:15p
CrossFit at 4:30p ( Cancelled )
CrossFit at 5:30p

CrossFit San Luis Obispo WOD:

WOD: 4 min AMRAP:

• 3 Strict Handstand Push Ups
• 7 KB Swings
• 37 Double Unders

2 Mins Rest

4 Min AMRAP

• 3 Strict Handstand Push Ups
• 7 KB Swings
• 37 Double unders

Coached Classes
CrossFit at 9:45a
SWEAT at 9:45a

WOD: Partner WOD for time of:

WOD Partners for time.

100 Curtis P (95/65)

Then

10 Rounds of:

5 Pull-ups
15 Air Squats
10 V-Ups

Alternate after each movement example Partner 1) 5 Pullups, Partner 2) 15 Air Squats, Partner 1) 10 V-Ups…

Then

1200m Run together