CrossFit San Luis Obispo

02 Dec 2017
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Saturday December 2, 2017

Sticky Post By On December 2, 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:

  • 20 Bear Complexes (95/65)
    1 Complex = 5 cycles of: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Push Press

* All 5 cycles must be completed without the bar touching the ground.
* No Squat cleans; No Thrusters; No back thrusters.
* If the bar is dropped or placed on the floor before all 5 cycles are complete then the complex starts over.
* Partners alternate completing complexes and cannot switch until the partner completes a full complex.

01 Dec 2017
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Friday December 1, 2017

Sticky Post By On December 1, 2017

Coached Classes
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
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: 3 rounds for time of:

  • 100-ft. Walking Lunge
  • 50 Squats
  • 50 Hip Extensions
30 Nov 2017
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Thursday November 30, 2017

Sticky Post By On November 30, 2017

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: On the minute for 20 minutes:

1: 7 Deadlifts (185/125)
2: 7 Burpees
3: 14 GHD Sit-Ups
4: 40 Double Unders or 80 Single Unders

29 Nov 2017
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Wednesday November 29, 2017

Sticky Post By On November 29, 2017

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
Last Class at 6:30p

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

CrossFit San Luis Obispo WOD:

Skills and Drills:

  • 1 Snatch Pull + 2 Snatch
    1-1-1-1-1
  • 1 Clean Pull + 2 Clean
    1-1-1-1-1

WOD: 4 rounds for time:

  • 20 Wallballs (20/14)
  • 20 Overhead Walking Lunges with (25lb/15lb plate)
  • 20 Calorie Row
28 Nov 2017
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Tuesday November 28, 2017

Sticky Post By On November 28, 2017

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: 3 Rounds for time:

  • 50 Box Jumps (24/20)
  • 25 Handstand Push-Ups
  • 25 Pull-Ups
27 Nov 2017
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Monday November 27, 2017

Sticky Post By On November 27, 2017

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
Last Class at 6:30p

*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:

Warm-up: Hip & Overhead mobility – Proper Barbell warm-up

  • Establish a Heavy 2RM Hang Squat Snatch

WOD:  For Time:

  • 500m Row
  • 30 Power Snaches (95/65)
  • 400m Row
  • 25 Squat Snatches (115/75)
  • 300m Row
  • 20 Overhead Squats (135/85)
  • 200m Row
25 Nov 2017
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Saturday November 25, 2017

Sticky Post By On November 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:

  • 100 Cal Row
  • 100 Deadlift (165/105)
  • 100 Hand release Pushups
  • 100 Toes to Bar
  • 100 Air Squats
  • 200 Sit-ups

*Partners Work/Rest
*Movements and reps maybe divided and rearranged any way.