We get asked a bunch about why we do an open gym class everyday.  Whats funny is that we have an open gym time at SLO and the numbers that come to it are VERY small.  What I have found funny since doing this CrossFit stuff is that people think their movements are much better than they really are.  I know when I started doing CrossFit I thought I was nailing the movements.  I saw all the videos.  I thought I knew what my body was supposed to be doing until I went to my level 1 and I had CrossFit trainers correcting me all over the place.  Consequently, after really learning the proper movements and being coaches by CrossFit trainers, I'm stronger now as a 40 something year old guy than I was when I was a 20 something year old NCAA Collegiate athlete.  Proper movement and efficiency is the key to getting stronger, faster, and staying injury free longer.  Its for this reason that we want to make sure that you have a Certified Crossfit Coach watching your movements, making sure you are moving correctly, that you have scaled properly, and that you are getting the most out of your workout.  Does this mean that you will have a trainer standing by your side for the entire class?  Of course not.  But ALL of our trainers have been trained to see problems and how to fix them.  If you want special one-on-one time with a coach, we can arrange that.  But we want to make sure that you are getting what you are paying for; a group training session in which you are given then best workouts around and watched by the best CrossFit coaches in the entire county.  Lets make you the best YOU possible!!


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"Explosive BOOMs"

INFERNO Warm-up x 3

Complete the following:


For Time:

     Buy In:  30 reps Hand Stand Push-up

     21-15-9 reps

          Power Snatch (135#, 95#, or min of 8-10 straight)

          Box Jumps (40", 32")




EMOM for 15 minutes:

     100m Sprints

          *the object here is to go FULL SPEED for EACH one.  Dont save yourself for the last one or pace this.  Open up and GO!!!!


ON RAMP CLASS Day 2: Constantly Varied Discussion, Deadlift, Sumo Deadlift High Pull


MWOD........remember for knee issues look above and below the problem to see what needs to be fixed.  Also look to see what movements hurt and what you are doing when it does hurt.

[youtube https://www.youtube.com/watch?v=MhyqB3kGWzQ]

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