Coached Classes
First Class at **6:00a 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:
Skill and Drills:
Warm-up:
WOD: 3 rounds of:
- 1 minute of Sumo Deadlift High Pulls
- 1 minute of GHD sit-ups
- 1 minute of Push Presses
- 1 minute of GHD Sit-Ups
Rest 1 minute
Men: 95 lb.
Women: 65 lb.
Scaling
Reduce the loads on the weightlifting movements and modify the GHD sit-ups. The full-range-of-motion GHD sit-up is a potent exercise, and this workout presents high volume. Intermediate athletes might want to shorten the range, while newer athletes can avoid the GHD completely in this workout.
Intermediate Option 3 rounds of:
- 1 minute of Sumo Deadlift High Pulls
- 1 minute of GHD Sit-Ups, to parallel
- 1 minute of Push Presses
- 1 minute of GHD Sit-Ups, to parallel
Rest 1 minute
Men: 75 lb.
Women: 55 lb.
Beginner Option 3 rounds of:
- 1 minute of Sumo Deadlift High Pulls
- 1 minute of Sit-Ups
- 1 minute of Push Presses
- 1 minute of Sit-Ups
Rest 1 minute
Men: 45 lb.
Women: 35 lb.