CrossFit San Luis Obispo

Coached Class:
First Class at 6:30a
Second Class at 9:15a
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 or call us prior to class.

CrossFit San Luis Obispo WOD:

Baxter supporting all of our CFSLO athletes and to all CrossFitters participating in the 2016 CrossFit OPEN!!!

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

WOD: For time, working on the odd minutes, and resting on the even minutes:

• 100 Chest-to-Bar Pull-Ups
• 125 reps (95/55) Push Presses
• 150 reps (95/55) Back Squats

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00… etc.

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Sunday Fun day!!!

Do a fun activity with your family and friends!!!

Lexi’s Birthday WOD

First Class at 9:45a

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

CrossFit San Luis Obispo WOD:

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

Partner WOD A For Time: 15 AMRAP

• 9 Deadlifts (155/105)
• 12 HR Push-ups
• 15 Box jumps (24/20)

Rest 3mins

WOD B: 10 AMRAP

• 60 Bar Facing Burpees
• 30 OH Squats (115/85)
• 2 15ft Rope Climb

Then

• Run 400m together
• 1200m Row Alternation every 200m

*On 15 AMRAP partners will alternate working after each movement. (P1 Deadlift, P2 Push-Ups, P1 Box Jumps, P2 Deadlift)

*On 10 AMRAP partners will alternate work/rest at will.

Coached Classes
First Class at 6:30a
Second Class at 9:15a
Third Class at **12:00p – 2:00p (OPEN Gym)
Closed Class at 2:00p – 3:30p
Fourth Class at 4:30p
Last Class at 5:30p

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

CrossFit San Luis Obispo WOD:

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

Skills and Drills:

• Run 400m
• High Knees + Butt Kickers + Burpee Broad Jumps
  Then,
  2 Sets (1 Minute Each Of):
• Pass Thrus
• Hang Squat Snatches

WOD: 4 Rounds

• 500m Row
• 25 Kettlebell Swings Russian (20kg/16kg)
• 15 Pull Ups

Coached Classes

First Class at **6:30a (OPEN Gym)
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 or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills

WOD: “DT” Five rounds for time of:

• 12 Deadlifts (155/105)
• 9 Hang Power Cleans (155/105)
• 6 Push Jerks (155/105)

Coached Class:
First Class at 6:30a
Second Class at 9:15a
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 or call us prior to class.

CrossFit San Luis Obispo WOD:

Katie working on her Cleans!!!

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

Skills and Drills

• Halt Snatch 6 x 1 work up to @ 80 %
• Clean & Jerk 6 x 1 @ work up to 85 %
• Front Squat 4 x 3 @ 75 %

After Skills and Dills

Superset for 2 rounds. REST 1:30 in between rounds.

• Flutter Kicks 2 x 0:30
• Bicycle Kicks 2 x 0:30
• Toe Touches 2 x 0:30
• Alternating Leg V-Ups 2 x 0:30
• Planks 2 x 1:00

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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 or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skill: 10 minutes of practice
Freestanding Handstand

WOD: As many rounds as possible in 15 minutes of:

• 15 Calorie Row
• 15 Ring Dips
• 15 Push-Ups

Immediately thereafter, within 10 minutes find:
10-rep Max Back Squat

Your score is total reps in the AMRAP + load on the bar for the Back Squats