Coached Classes
First Class at 6:30a Sign-Up Required Min of 4 required. Please call front desk to sign-up.
Second Class at 12:00p
Third Class at **1:30p-4:15p (Open Gym)
Fourth Class at 4:30p
Fifth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.
*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work.
- Jump Rope: 3 Minutes (1 min. Double Under challenge)
Banded Warm-Up:
2 Rounds: - 10 Pass Throughs
- 10 Pull Aparts
- 10 Overhead Press
- 10 Strict Toes-2-Bar (straight legs, lower feets slowly)
- 20 Second Hanging L-Sit Hold
Skills and Drills
Handstand Walking Progressions & Practice 24min:
- Kick-Up into Handstand (slightly over-extended) (hands about 1’ from wall)
If successful and feeling confident, back up the hands another ½ foot from the wall. Try to gently “kiss the wall” with feet on the kick up now.
If successful and feeling confident, you may move on to next drill… - Hand Walking Drill w/Shoulder Activation:
Pike position off box
Shoulder Active
Rock Hands Side/Side where hips initiate the side movement and shoulders follow
If successful and feeling confident, move back to the wall drill and back the line up another ½ foot and try to walk to 2nd line and touch the wall with your feet. - If successful here, try moving out into the open floor!
WOD: 16 Minute AMRAP:
- 25ft Handstand Walk
Scale the Handstand Walk:
1. 15ft Handstand Walk
2. Handstand Hold ( Wall ) – 30 Seconds
3. Overhead Barbell Hold – 30 Seconds
- 20 Knees-to-Elbow
Scale the Knees-to-Elbow:
1. Knees-to-tricep
2. Knee raises
- 10 Ring Dips
Scale Ring Dips:
1. Banded assistance Ring Dips
2. Use a Bench for Dips
3. Push-Ups