CrossFit San Luis Obispo

Coached Classes

• First Class at 6:30a (Open Gym)
• Second Class at 11:30a (Open Gym)
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

Skills and Drills

• Headstand Practice
  (Modification – Handstand Hold Practice – Facing the Wall)

Back Squat

• 5-5-5-5-5
  Find a Max.

Then:

10 Min AMRAP

• 12 KBS (24/32)
• 5 Push ups
• 15 Ab Mat Sit-Ups

Coached Classes

• First Class at 7:00a
• Second Class 5:30p

CrossFit San Luis Obispo WOD:

Stretch and Warm-up

•  “Burgener” warm up with PVC Pipe and Bar
  Click here: to see “Burgener” warm up

 WOD:

24 – 15 – 9 – 5 reps for time of:

• Snatch (95/65)
• Chest-to-bar pull-ups
• 200 Meter run

Click here: to see Demo Snatch

ABS

Coached Classes

• First Class at 6:30a (Open Gym)
• Second Class at 11:30a (Open Gym)
• Third Class at 6:30p
• Last Class at *7:30p (by reservation only) RAMP classes, must call ahead to reserve a
  spot.

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

• Run 1920 meters up Chorro towards Highland Dr. and left on Highland
  left on Cuesta Dr. left on Foothill back to the CFSLO Box.

4 rounds for time of:

• 21 reps 115/65 Push press
• 15-foot Rope Climb
• 27 GHD Sit-ups

Coached Classes

• First Class at 7:00a
• Second Class at 4:30p (Open Gym)
• Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

3 rounds for time of:

• 21 reps (115/65) Power Clean
• 27 Burpees
• 27 GHD Sit-ups

Click here: to see Demo Power Clean

First Class at 9:45a ( CXL)

Coached Classes

• First Class at 7:00a
• Second Class at 4:30p (Open Gym)
• Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

Skill and Drills

WOD: FRAN

21-15-9

• Thruster 65/95
• Pull-Up

Coached Classes

• First Class at 6:30a (Open Gym)
• Second Class at 11:30a (Open Gym)
• Last Class at 6:30p (CXL)

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

For Time: 20 Minute Cap

• 1,000 meter Row
• 50 Burpees
• 50 Kettlebell Swings (53/35)
• 50 Burpees
• 1,000 meter Row