CrossFit San Luis Obispo

Coached Classes

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

Warm-up

Stretch

Skills and Drills

Burgner Warm-up(5x with PVC and Bar)
Hang Power Snatch 3-3-3-2-2-1-1

WOD: for time

3,000 meter Row

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24

• Kettlebell Sumo Deadlift High Pull (53/35)
• Kettlebell Swing (53/35)
• Burpee

Coached Classes

• First Class at 7:30a (Open Gym)
• Second Class at 11:30a
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

• 400m Run
• 10 Pass throughs
• 10 Lat pull ups
• 20 GHD Sit-ups
• 10 Spidermans to Push up

Skills and Drills
with/Bar

• 5-5-5 Clean Pulls
• 3-3-3-3-3 Power Cleans

WOD: 15-12-9-6-3 reps for time of:

• Pull ups
• 135/85 Clean and jerk
• Push-up

January 1st, 2014.  As the time has come to set your  “New Year Resolutions” lets take the time to reflect on the past year and of the goals which you accomplished. This year I want to encourage you not to only think of long-term goals but also short-term goals. What do you want to accomplish this year…in the next few months…this week?  Write these goals down, share them with someone and most importantly MAKE THEM HAPPEN!!!

It has been so much fun getting to know all of you amazing athletes who joined the CFSLO family this year.  I think most of us have achieved goals that at one point seemed impossible to even attempt!!!  Watching everyone improve in all aspects, across the board, is exactly why We do what WE do.
So let’s keep pushing ahead and make 2014 a year full of progress.

Coached Classes

• First Class at 9:30a
• Second Class 11:00a

Warm-Up

Stretch

Pre-WOD: Max Clean & Jerk

WOD:  14 AMRAP

• 12 Box Jumps (24/20)
• 6 Thrusters (95/65)
• 6 Burpee Bar Hop

2014 would like to welcome our newest CrossFitter! Mrs. Moon Ja has started her new venture at 73yrs old! Are hats are off to you Moon Ja!! Welcome to the family!

Coached Classes

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

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

• 200 Meter Jog
• Spider Man Stretch – 3X30 sec/side
• Pigeon Stretch – 30 sec/side
• Kettle bell Squat Hold – 2 minute
• Lower Back – 30 sec/side
• 10 Passthroughs
• 2X10 Therapy Squats
  Click here: to see Demo Therapy Squats

Skill and Drills

Pre-WOD: 2 Rep Max Back Squat

WOD A: 20 AMRAP

• 4 Pull Ups
• 6 Push Press (95/65)
• 15 Kettlebell Swings (65/35)
• 10 Air Squats

Coached Classes

• First Class at 7:00a
• Second Class at 5:30p
• Last Class at 6:30p ( CXL )

CrossFit San Luis Obispo WOD:

• Stretch

Warm-Up

• 1000m Row
• 20 Lunges
• 10 Push Ups
• 20 Tuck Jumps Stretch
  Click here: to see Tuck Jumps

Skills and Drills

• “Burgener” warm up with PVC Pipe and Bar

WOD: For Time:
10 Box Jumps (24/20)
10 Power Snatches (95/65)
20 Box Jumps
20 Power Snatches
800m Run
20 Power Snatches
20 Box Jumps
10 Power Snatches
10 Box Jumps

Click here: to see Demo Power Snatch

Scale the height of the box jumps accordingly or scale to step ups as needed. Scale the weight of  the power snatches as needed. If running is not an option complete a 1200 meter row.

Coached Class

First Class at 9:45a

Warm up

Stretch

CrossFit San Luis Obispo WOD:

“DT” 5 rounds for time of:

• 12 Deadlifts, (155/105)
• 9 Hang Power Cleans, (155/105)
• 6 Push Jerk, (155/105)

Enlarge image

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Click Here: to review the Push Jerk

Coached Classes

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

Warm-up

Stretch

Strength

Bench Press – 5×5

• Heavy for all 5 sets.
• Rest 1-2 minutes

WOD: For time: Karen

• 150 Wall Ball shots (20/14)
  Scale the medicine ball weight accordingly

Click here: to see Demo Wall Ball