CrossFit San Luis Obispo

Coached Classes

• First Class at 6:30a
• Second Class 5:30
• 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: CFSLO TRAINING 45min

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: Back Squat add 10lbs to 3RM

• 5 @ 75%
• 3 @ 85%
• max reps @ 95%

Click here: to see proper Back Squat Form

WOD: 5 Rounds

• 10 Front Squat (135/95) or (185/125)
• 10 Toes to Bar

Click here: to see proper Front Squat Form

Coached Class

• First Class at 9:45a

CrossFit San Luis Obispo WOD: “BLAKE”

Four rounds of:

• 100 foot Walking lunge with 45/25 plate held overhead
• 30 Box jump, 24/20 inch box
• 20 Wallball shots, 20/14 pound ball
• 10 Handstand push-ups

Enlarge image

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

3 ROUNDS

• 200m Run (25/10)
• 30 Wall Ball
• 10 Toe to Bar
• 30 Box Jump (24/20)
• 30 Sumo Deadlift High Pull (75/55)
• 30 ABS

Coached Classes

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

CrossFit San Luis Obispo WOD:

4 rounds for reps, each round against a 4 minute clock:
400m Run
12 Push-ups
Max reps shoulder to overhead, 155/115
No rest between rounds.

Coached Classes

• First Class at 11:30a
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Pre-WOD: Deadlift add 10lbs to 3RM

• 3 @ 70%
• 3 @ 80%
• max reps @ 90%

• 5 Hang Squat Cleans (A 95/65) (B 175/115)
• 5 Burpees

Rest 3mins

• 4 OH Squat (A 95/65) (B 135/95)
• 8 Push-ups

Coached Classes

• First Class at 6:30a
• Second Class 5:30
• 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.

Skill Work: Snatch’s

CrossFit San Luis Obispo WOD: 4 rounds for time:

• 7 Handstands push ups
• 10 Kipping pull ups
• 30 Kettle bell swings
• 18 calories row