Coached Classes
First Class at 6:00a
Second Class at 9:00a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth 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:
- Couch Stretch (Left/Right) for 30 seconds
- Samson Stretch for 30 seconds
- Lateral Lunge (Left/Right) x 10 yrds
- Torokhtiy Pulls x 10 reps
- Muscle Snatch x 10 reps
- Behind the Neck Press x 5 reps
- Overhead Squats x 10 reps
- Snatch Balance x 5 reps
- Behind the Neck Sots Press x 5 reps
- Overhead Squat Hops x 5 reps
Skills and Drills:
WOD:
- Hang Snatch from Position 1: 8 singles at 65% of your 1RM Snatch.
- Clean & Double Jerk: Each set is 1 Clean + 2 Jerks. 7 sets at 70% of your 1RM Clean & Jerk.
- Back Squat: 5 sets of 5reps. Start at 65% of your 1RM Back Squat. Level load across all sets
Abs
- Flutter Kicks 3 sets 1min
- Alternating Leg V-Ups 3 sets 20reps
- Hanging Leg Raise 3 sets 15reps