Month: July 2014

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 6:30p
Last Class at *7:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

• Coach’s Choice

WOD: 10 rounds for time of:

• 5 Pull-ups
• 5 Push-ups

5 rounds for time of:

• 10 GHD sit-ups
• 10 Back Extentions

2 rounds for time of:

• 25 Wall Ball Shots (20/14)
• 26 Lateral Box Jumps (20)

*Rest as needed between couplets.

Coached Classes

First Class at 6:30a
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skills and Drills:
30 reps of Cleans

• 3 @ 50 – 60%
• rest 1min
  Repeat until 10 rounds=30 reps are completed
  Objective of is learning to mobilize the core while transitioning from one movement to another with accuracy, precise form and speed.

The Clean

WOD: As a 2-3 person team complete in any way or order:

• 500 Double Unders or 1100 Single Unders
• 500 Air Squats
• 400 Sit-ups
• 300 Walking Lunges
• 200 Box Jumps (20)
• 100 Burpees

Saturday, 5th – We will be CLOSED!!!

Summer and Lies

First Class at 9:00a

Happy Independence Day, from our family at CF SLO!!!

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skills and Drills

WOD: Bell 3 rounds for time of:

• 21 reps 185/105 Deadlift
• 15 Pull-Ups
• 9 reps 185/105 Front Squat
  *Scale the weight accordingly.

Senior Airman Bell

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

After WOD 5min Abs then 1200 Meters Run or Row 1300 Meters

Coached Classes

First Class at 6:30a **(Open Gym)
Second Class at 12:00p
Third Class at 4:30p
Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

• 200 Meter Run
• Couch Stretch – 1min / leg
• Dynamic Moving Warmup
• Burgener Warm up
  Click here: to see Burgener Warm up

Skill and Drills
Position Snatch with Bar or PVC

• Hi-Hang Snatch
• Top Knee Snatch
• Snatch from Ground

4 Rounds for Time:

• 8 Hang Power Snatch (95/65)
• 25 Abs
• 400 meters
  Rest 1 min and Repeat

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 5:30p
Last Class at 6:30p **(Open Gym)

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

• Couch Stretch: 1min/leg
• Pigeon Stretch: 1min/leg
• Squat Hold: 90 seconds
• Hip Swings @ pull-up cage
• 25 Air Squats
  2x:
• 20 GHD Hip Extensions
• 20 Calorie Row

Strength:  Back Squat: 1 Rep Max

• Rest 2-3 minutes between sets
  20 minutes to establish the 1RM

Click here: to see how to Bail Out of a Back Squat Safely

WOD: 4 rounds for time of:

• 20 Squat (95/55)
• 5 Strict Pull-Ups
• 20 Lateral Box Jumps (20)
  Click here: to see Lateral Box Jumps
• 10 Push Ups
• 200 Meter Run