First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p
Fourth 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:
Skills and Drills:
WOD: For time:
- 10 Muscle-Ups
- 25 Thrusters
- 1,000m Row
- 25 Thrusters
- 10 Muscle-Ups
Men: 75 lb.
Women: 55 lb.
Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.
Intermediate Option
For time:
- 10 Assisted Muscle-Ups
- 25 Thrusters
- 1,000m Row
- 25 Thrusters
- 10 Assisted Muscle-Ups
Men: 75 lb.
Women: 55 lb.
Beginner Option
For time:
- 10 Ring Rows
- 10 Jumping Dips
- 25 Thrusters
- 750m Row
- 25 Thrusters
- 10 Jumping Dips
- 10 Ring RowsMen: 45 lb.
Women: 35 lb.