Coached Classes:
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p
Fourth 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.
Skills and Drill:
WOD: HERO WOD: “Bert” For time:
- 50 Burpees
- 400m Run
- 100 Push-Ups
- 400m Run
- 150 Walking Lunges
- 400m Run
- 200 Squats
- 400m Run
- 150 Walking Lunges
- 400m Run
- 100 Push-Ups
- 400m Run
- 50 Burpees
Scaling
This Hero WOD, like many, is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each.
Intermediate Option For time:
- 40 Burpees
- 400m Run
- 80 Push-Ups
- 400m Run
- 120 Walking Lunges
- 400m Run
- 160 Squats
- 400m Run
- 120 Walking Lunges
- 400m Run
- 80 Push-Ups
- 400m Run
- 40 Burpees
Beginner Option For time:
- 20 Burpees
- 200m Run
- 30 Knee Push-Ups
- 200m Run
- 40 Walking Lunges
- 200m Run
- 50 Squats
- 200m Run
- 40 Walking Lunges
- 200m Run
- 30 Knee Push-Ups
- 200m Run
- 20 Burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
