Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:30p – 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.
- Couch Stretch: 1min/leg
- Pigeon Stretch: 1min/leg
- Squat Hold with KB 2min
- Hip Swings @ pull-up cage
- Calf
- 25 Air Squats
- Banded Shoulder Stretches
- Roll Out
- Lower Back
- 20 GHD Hip Extensions
Skills and Drills
- Work on your Kipping Pull-Ups 24min.
Hang from the bar with hands underneath or just outside of your shoulders.
Establish your hollow body position while hanging from the bar.
Pull your scapulae down and back – which will result in a slight elevation of your clavicle and chin.
Hold this hollow body position with your scapulae down and back for 10 seconds. This is the position we will strive to maintain throughout your pull-ups.
WOD: As many rounds as possible in 15 Minutes:
- 7 Hang Power Cleans(115/65)
- 10 Pull-ups
Scale the weight of the hang power cleans accordingly. Use bands, ring rows or jumping Pull-Ups as sub for the RX Pull-Ups. No Kipping with the banded Pull-Ups, force strict Chin-Ups or Pull-Ups.
