CrossFit San Luis Obispo

Closed

Coached Classes
First Class at **7:00a – 9:30a (OPEN Gym)
Second 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.

WOD: Partner WOD for time of:

Partners alternate every 10 reps of:

• 100 Air Squats
• 90 Abmat Situps
• 80 Hand release Push Ups
• 70 Box Jump Overs (24/20)
• 60 Wall Balls (20/14)
• 5 200m runs (Partners alternate runs)
• 40 Toes to Bar
• 30 Burpees
• 20 Pullups
• 10 HSPU (Each Partner does 5)
• 1000 Row (Alternate every 250m)

Coached Classes
First Class 12:00p – 4:15p (OPEN GYM)
Second Class at 4:30p (CXL)

*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:

• Jerk Balance 5 X 3

WOD: 5 Rounds for Time:

• 30 Split Jumps
  scale to stationary Lunge Steps or Air Squats
• 30 Double Unders
  scale Double Unders:
  15 Reps
  15 Reps/attempts
  90 Single Unders

Happy Thanksgiving Athletes!!!

Coached Classes
First Class at 9:00a (Only Class for Today)

*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

Clean & Jerk, Power Snatch.

WOD: 10 Minutes:

• Run 1200m up Chorro and Back
  Max Clean & Jerks w/Remaining Time (135/85)

Rest 3 minutes

6 Minutes:

• Run 800m
• Max Power Snatch w/Remaining Time (115/65)

Rest 3 minutes

4 Minutes:

• Run 400m
• Max Thrusters w/Remaining Time (95/65)

Scale the weights down as needed.

Coached Class:
First Class at 6:30a Min of 4 required Sign Up Now!
Second Class at **8:00a – 5:15p (OPEN Gym)
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:

Having Fun @ CFSLO!

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

Skills and Drills:

• Handstand Push-Up Progressions

WOD:

• 50 Handstand Push-Ups
  Every time you break a set, Run 200m with Med Ball (20/14) before continuing.

Rest 3 Minutes:

• 50 Strict Pull-Ups
  Every time you break a set run 200m before continuing.

Scale the reps of either to 40 or 30 reps if needed

Scale the HSPU:

• (up to 2 abmats)
• Pike Push-Ups (20 Box)
• Regular Push-Ups
• Kneeling Push-Ups

Scale the Pull-Ups:

• Band (strict)
• Ring-Rows

Coached Class:
First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:00p – 4:15p (OPEN Gym)
Fifth 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: Squat Complex:

• 3 Back Squats + 1 Overhead Squat
  Find Max Load
  Rest 2 Minutes between each set

WOD: For Time: (barbells come off floor)

• Run 400m
• 45 Back Squats (115/75)
• Run 400m
• 30 Front Squats
• Run 400m
• 15 Overhead Squats

Scale the Overhead Squat accordingly or
scale to Back Squat if unable to keep good overhead positioning.