CrossFit San Luis Obispo

Coached Classes

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

CrossFit San Luis Obispo WOD:

Stretch and Warm-up

WOD: “Kelly”

Five rounds for time of:

• Run 400 meters
• 30 Box Jump (24/20)
• 30 Wall ball shots, (20/14)

Click here: to see Demo “Kelly”

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.

Warm-Up and Stretch

2 Rounds:

• 250 Row
• 4 Spider man 10/sec each side
• 20 Jumping Jacks
• 12 Walking Lunges
• 2X10 Therapy Squats
  Click here: to see Demo Therapy Squats

CrossFit San Luis Obispo WOD:

Pre-WOD: 3 Rep Max Shoulder Press
work up to your 3 Rep Max Shoulder Press

WOD 4 rounds for time of:

• 10 Push ups
• 20 Push Press (65/55)
• 15ft Rope climb or 15 Kness to elbow
• 20 Kettlebell  Swing (35/24)
• 200 meter Run
• 30 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

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

WOD: “Dating Sage”  5 rounds for time of:

• 10 (95/65) Snatch
• 15 Pull ups
• 20 (75/55) Thrusters

Scale the weight of the Snatch and Thrusters as needed

Click here: to see Demo Snatch

Click here: to see Demo Thruster

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skill and Drills

WOD: 3 rounds for time:

• 500 meter Row
• 12 Bodyweight Deadlifts
• 21 Box Jumps (24/20)

Click here: to see Demo Deadlifts

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

• Cleans 40 reps with bar (45/35)

WOD: 5 rounds for time:

• 15 Box Jumps (24/20)
• 15ft Rope climb or 15 Kness to elbow
• 10 Push ups
• 20 Push Press (75/55)
• 400 Meter run with Med ball (14/10)

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

Pre-WOD: 7×3 @ 83% of your 1 Rep Max Back Squat

WOD: 5 Rounds

• 5 Back Squats (135/95)
• 10 Deadlifts (135/95)
• 7 Pull ups
• 15 Sit Ups

Coached Classes

• First Class at 7:00a
• Second Class 5:30p
• Last Class at 6:30p (RAMP)*indicates RAMP classes, must call ahead to reserve a spot.

CrossFit San Luis Obispo WOD:

Stretch

Warm-up

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

WOD: For time 4 rounds of:

• 50 foot Walking Lunge with (45/25) plate held overhead
• 30 Box Jump (24/20)
• 20 Wallball shots (20/14)
• 12 Handstand Push-ups on the Box