CrossFit San Luis Obispo

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

For time:
30 Box Jumps (30/24)
30 Chest-to-Bar Pull-Ups
30 Kettlebell Swings (28kg/16kg)
30 walking lunges with (95/55) Bar
30 Knees-to-Elbows
30 Push Presses (95/55)
30 Hip Extensions, holding a (25lb. plate/15lb. plate)
30 Wall Ball shots (20/14)
30 Burpees
30 Double Unders or 60 Single Unders

After WOD 5min. Abs

Coached Class

First Class at 9:45a (CXL)

CrossFit San Luis Obispo WOD:

5K Walk or Run at Mission Plaza,SLO at 9am (registration at 8am)
Please join our team C24 KNOCKERS us at Making Strides Against Breast Cancer 5K Walk at Mission Plaza, downtown San Luis Obispo

Its FREE to join us for the Walk and NO minimum $$ to donate!
Register: www.makingstrideswalk.org/sanluisobispo & search for Team: C24 KNOCKERS!

I hope to see all my CFSLO Athletes there for this worthy cause and show our community some support!  Let’s do this together!

Walk or Run route! For Tomorrow 10/25/2014

Coached

First Class at 6:30a
Second Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

WOD:  “LINDA” aka “The 3 Bars Of Death”
10-9-8-7-6-5-4-3-2-1

• Deadlift – 1.5 X Bodyweight
• Bench Press – Bodyweight
• Squat Cleans – .75 X Bodyweight

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

CrossFit San Luis Obispo WOD:

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

• Jump Rope 4 Minutes

1 min at each station

• Spidermans
• GHD Hip Extensions
• Side Plank Rotations (30 sec/side)
• Seated Overhead Plate Hold (45/25)
  sit on ground w/legs extended in front of you. upright torso, hold plate overhead keeping the torso upright and stomach tight.
• Mountain Climbers

Skills and Drills

• Handstand Push-Up Progressions
• Handstand Walking Review/Practice

WOD: 14 minute AMRAP of:

• 40 Calorie row
• 30 Overhead walking lunges, (45/25)
• 20 Ring dips
  Scale the Ring Dips by adding a band as needed.

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p **(Open Gym)
Fourth Class at 5:30p
Last Class at 6:30p *(by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

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

WOD: “Kelly” 5 rounds for time:

• Run 400 meters
• 30 Box Jump (24/20)
• 30 Wall Ball Shots (20/14)

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

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

Skills and Drills

• Bar Muscle Up Drills & Transitions

WOD:  For time of:

• 100 Pull-UPs
• 100 Push-Ups
• 100 Sit-Ups
• 100 Air Squats

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

WOD: For time:

• Run or Row 1200m
• 21 Clean and Jerks (135/65)
• Run or Row 800 meters
• 21 Clean and Jerks (135/65)
• Run or Row 1200m