Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
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:
Coach’s Choice to include warm-up and mobility work:
Warm-up:
Skill and Drills:
WOD: 3 rounds for time of:
- Row 250 meters
- 21 reps (30lb/20lb) Dumbbell Thrusters
- 12 Chest-to-Bar Pull-Ups
Scaling this WOD
Practice a 250-m row during your warm-up to establish a pace for the workout. Select a thruster load that allows you to complete 25 consecutive reps in the warm-up. If you are unable to perform chest-to-bar pull-ups, use an option that develops the prerequisite strength. Watch The Dumbbell Thruster before starting the workout.
Scaling options are presented in order of decreasing difficulty.
Try to stay within 10 seconds of your row pace every round. If you can complete the thrusters or the pull-ups unbroken, consider performing the reps as prescribed. Should you lose the ability to perform a chest-to-bar pull-up, finish the set with chin-over-the-bar pull-ups.
Option
3 rounds for time of:
- Row 250 meters
- 15 Thrusters
- 12 Ring Rows
Men use 15-lb. dumbbells
Women use 10-lb. dumbbells