Coached Classes
First Class at **6:00a (Class Cancelled)
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p
*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.
CrossFit San Luis Obispo WOD:
Skills and Drills:
WOD: For time:
- 50 Box Jumps (24/20)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (16kg/12kg)
- 50 Walking-Lunge Steps
- 50 Knees-to-Elbows
- 50 Push Presses (45lb./35lb.)
- 50 Back Extensions
- 50 Ab Sit Ups
- 50 Burpees
- 50 Double-Unders
Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.
Intermediate Option For time:
- 50 Box Jumps
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings
- 50 Walking-Lunge Steps
- 50 Knees-to-Elbows
- 50 Push Presses
- 50 Back Extensions
- 50 Ab sit Ups
- 50 Burpees
- 50 Double-Unders
Men: 20-inch box, 12-kg KB, 33-lb. Push Press.
Women: 16-inch box, 8-kg KB, 22-lb. Push Press.
Beginner Option For time:
- 30 Box Jumps
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings
- 30 Walking-Lunge Steps
- 30 Hanging Leg Raises
- 30 Push Presses
- 30 Back Extensions
- 30 Ab sit Ups
- 30 Burpees
- 30 Single-Unders
Men: 16-inch box, 8-kg KB, 22-lb. Push Press.
Women: 12-inch box, 4-kg KB, 11-lb. Push Press.