CrossFit San Luis Obispo

Coached Classes

• First Class at 11:30a
• Second 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:

Pre WOD

• 400 meter Run
• 10 Squats/10 Push-Ups/10 Sit-Ups/20 Mountain Climbers

WOD: 5 Rounds

• 10 Hang Power Clean (95/55)
• 200 meter Run
• 10 Push Press (95/55)

Click here: to see Demo Power Clean

Coached Classes

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

CrossFit San Luis Obispo WOD:

Skills and Drills

“Christine”
3 rounds for time of:

• 500m Row
• 12 Bodyweight Deadlifts
• 21 Box Jump (24/20)

Click here: Deadlift technique tips

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Hope for cures workout is today!

“Hope”

3 rounds of:
Burpees
75/55 pound Power snatch
Box jump, “24” box
75/55 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Kate Foster completes “Hope” with a score of 206

“Hope for Cures: A Lesson To Be Learned” with Greg Glassman

Video CrossFit WOD “Hope”

Coached Classes

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

CrossFit San Luis Obispo WOD:

• Pre-WOD: 2 Rep Max Front Squat

Click here: to see the Front Squat

WOD:  10-20-30

• Box Jump (24/20)
• Shoulder to overhead (95/35)
• 200 meter Row

Click here: to see Shoulder to Overhead Options

Coached Classes

• First Class at 7:30a

CrossFit San Luis Obispo WOD:

For time:
Run 5k (3.1miles)
75 Kettlebell swings, (35/53)
Row 1200 meters
60 Wall ball shots, (20/14) pound ball
60 Burpee Pull-ups

Happy 4th July!

Coached Classes

• First Class at 6:30a
• Second Class 5:30p
• Last Class at 6:30p (RAMP & OPEN GYM)*indicates RAMP classes, must call ahead to reserve a sport. ** OPEN class to work on technique, lift for 1 rep max, choose your own workout.

CrossFit San Luis Obispo WOD:

Skills and Drills

WOD: 6 rounds for time:

• 10 Squat Cleans (95/55)
• 10 Burpees
• 200 Meter Row

Click here: to see Squat Clean Demo!

Coached Classes

• First Class at 11:30a
• Second 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:

3 rounds for time:

• 6 Kipping pull ups
• 15 Box Jump (24/20)
• 1 ( 15 ) foot Rope Climb or 12 Burpees
• 15 Hand Release Push-Ups
• 20 Kettle Bell Swing (35lb/53lb)
• 200 Meter run w (20/14) Med Ball