Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:00p – 4:15p (OPEN Gym)
Fifth Class at 4:30p
Sixth 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.
Skills and Drills: 40min
- SNATCH – Work up to 85% for a single. Then complete 3 drop sets. All drop sets (-30)
- Clean – Work up to 92% of your 1RM Clean Jerk. Then complete 3 drop sets. All drop sets (-30)
- Split Jerk – 5 sets of 2reps at 85% of your 1RM Clean Jerk. All sets of 2 should be done at the same weight.
- Front Squat – Work up to 80% of your 1RM Front Squat. Then Complete Three drop sets (-45)
Complex A
- Med Ball V-Ups 3 sets 15reps
- Overhead Med Ball Sit-Ups 3 sets 15reps
- Planks 3 sets 1:30min
- Back Extension 3 sets 15reps
Static Stretch Cool Down – Stretch and hold 60 seconds for each. Hamstrings, Hip Flexors, Calves , Quadriceps, Groin…ect.