CrossFit San Luis Obispo

Coached Class

• First Class at 9:45a

CrossFit San Luis Obispo WOD: for time:

• 100 reps (95/55) Thrusters for time, and do 5 Burpees on the minute every minute while completing the 100 Thrusters.

The power of community is about making lives better and helping people achieve their goals.

“L” finishing up the WOD, with a 1500 meter Row. CrossFit the only sport that you cheer the loudest for the person finishing last!

Coached Classes

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

CrossFit San Luis Obispo WOD: For Time:

• 100 Steps walking lunges
• 50 Push ups
• 200 Single under
• 25 Knee to elbows
• 10 Burpees
• 50 Box Jump
• 25 Overhead Squats (65/55)
• 25 Kipping pull ups
• 50 Sit ups
• Row 1500 meters

Coached Classes

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

CrossFit San Luis Obispo WOD:

4 AMRAP

• 20 cal Row
• 30 Wall Balls (20/10)
• 20 KB Swings (52/35)
• 30 Burpees
• 20 Jumping Pull Ups
• 30 Box Jumps (24/20)

3 min Rest

6 AMRAP

• 20 cal Row
• 30 Wall Balls (20/10)
• 20 KB Swings (52/35)
• 30 Burpees
• 20 Jumping Pull Ups
• 30 Box Jumps (24/20)

3 min Rest

For Time:

• 20 cal Row
• 30 Wall Balls (24/10)
• 20 KB Swings (52/35)
• 30 Burpees
• 30 Box Jumps (24/20)

Coached Class

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

CrossFit San Luis Obispo WOD: “Fight Gone Bad” 3 rounds five exercise, performed for one minute each.

• Wall Ball (20/14)
• Sumo Deadlift (75/55)
• Box Jump (20)
• Push Press (75/55)
• Row Machine

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Coached Class

• First Class at 11:30a
• Second Class at 6:30p
• Last Class at *7:30PM (by reservation only) RAMP classes, must call ahead to reserve a spot.

CrossFit San Luis Obipso WOD: 20 AMRAP

• 7 Kipping Pull ups
• 10 Box Jumps (24/20)
• 10 Hand Release Push-Ups
• 15 Air Squats
• 200 meter Run

Coached Class

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

Remember how you felt first day in CrossFit? It’s our team support and community that makes CrossFit San Luis Obispo who we are!!!

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)

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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 Class

• First Class at 9:45a

CrossFit San Luis Obipso WOD: “Klepto” 4 rounds for time of:

• 27 Box jumps (24/20)
• 20 Burpees
• 11 Squat cleans, (145/65)

“Klepto”

Andrew Maderino 16:34, Ryan Johnston 17:29

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U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.