CrossFit San Luis Obispo

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

Skills and Drills

3 rounds for time of:

• 21 Knees to elbows
• 21 Kettlebell swing (53/35)
• 21 Push-ups
• Rope climb 15 ft. or Toe to Bar 12 reps
• 21 Box jump (24/20)
• 10 Back extension

Carley doing Box Jumps

Click here: to see Demo Back vs. Hip Extensions

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

Skills and Drills

“Holleyman”

30 rounds for time of:

• 5 Wall ball shots, 20/14 pound ball
• 3 Handstand push-ups
• 225/95 pound Power clean, 1 rep

Click here: to see CF video WOD “Holleyman”

Scale the weight for the entire workout accordingly!

Coached Classes

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

Skills and Drills

5 rounds for time of:

• 45/35 pound barbell Overhead walking lunges, 50 feet
  Let trailing knee gently kiss the ground on each lunge.
• 21 Burpees
• 4 Kipping Pull ups

Coached Classes

• First Class at 6:30a
• Second Class at 5:30p
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up

Run 200 meter
20 Air Squats
Run 200 meter
20 Push-ups
Run 200 meter
20 Jumping Jacks

Skills and Drills

WOD: 6 rounds for time:

• 10 Snatch (95/65)
• 200 Meter Row

After WOD 1200 meter run up Chorro towards Highland Dr.

Click here: to see Demo Snatch

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up

Run 200 meter
20 Air Squats
Run 200 meter
20 Push-ups
Run 200 meter
Jumping Jacks

Skill and Drills

3-3-2-2-1-1-1
Build up to a heavy or max Clean Squat

Click here: Demo The Clean with Miranda

Coached Classes

• First Class at 6:30a
• Second Class at 4:30p (OPEN)
• Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-up

WOD: “The Don” For time:

• 66 Deadlifts, 110/85 pounds
• 66 Box jump, 24/20 inch box
• 66 Kettlebell swings, 1.5 pood/1pood (53lb/35.2lb)
• 66 Knees to elbows
• 66 Sit-ups
• 66 Pull-ups
• 66 Thrusters, 55lb/35lb
• 66 Wall ball shots, 20/14 pound ball
• 66 Burpees
• 66 Double-unders

Enlarge image

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

Skills and Drills

10 rounds with a 2 minute rest in between, (or any combination) of:
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters