CrossFit San Luis Obispo

Gym is closed on Monday 5/30/16 in observance of Memorial Day. We will have a CrossFit Class at 9:15a.

Have a good weekend Athletes!!!

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: 3 Rounds

• 1200m Row
• 50 Burpees
• 50 Box Jumps (24/20)
• 1200m Run

*Partners alternate work/rest at will

Coached Classes
First Class at 6:30a
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: As many rounds as possible in 10 minutes:

• 100ft Bear Crawl
• 20 Air Squats
• 15 Kettlebell Swing (22/16)
• 7 Handrelease Push-Ups

Rest 4 minutes.

WOD B: As many rounds as possible in 10 minutes:

• 200m Run
• 15 Ring Row
• 24 Wallballs (20/14)

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-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:

• Handstand Holds 5 sets 30sec.

WOD: 27-21-15 reps for time of:

• Thrusters (95/65)
• Pull-Ups

Coached Class:
First Class at 6:30a
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: Strength

• Deadlift
  5 – 5 – 3 – 3 – 1 – 1 – 1
  As always, with solid form, go as heavy as possible for all 7 sets.

WOD: Tabata

• Tabata Push-Ups
• Tabata Air Squats
• Tabata Burpees
• Tabata Kettlebell  Swing (20/16)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is 1min rest between exercises.

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-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:

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

• 5 Chest-to-Bar Pull-Ups
• 10 Ring Dips
• 15 Overhead Squats (95/65)

Coached Class:
First Class at 6:30a
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:

Norma Rope Climbing

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

Drills and Skills

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

• Row 300 meters
• 2 15-ft. Rope Climbs