Coached Class:
First Class at 6:30a
Second Class at **9:00a – 11:45a (OPEN Gym)
Third Class at 12:00p
Fourth Class at **1:00p – 4:15p (OPEN Gym)
Fifth Class at 4:30p
Last Class at 5:30p
*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.
CrossFit San Luis Obispo WOD:
Saturday Partner WOD 1/23/16
Coach’s Choice to include warm-up and mobility work.
Dynamic Warm-Up:
- Knee Pulls
- Quad Pulls
- Lateral Lunge
- Toe Pulls
- Carioca
- Scissor Kicks
- Scorpion
Skills and Drills:
- Snatch work up to 85% of your 1RM Snatch. Then 4 sets 1rep
- Clean work up to 90% of your 1RM Clean and Jerk. Then 5 sets 1rep
- Split Jerk 4 sets of 2 at 80% of your 1RM Clean and Jerk
- Front Squat work up to 80% of your 1RM Front Squat. Then 3 sets 2reps
Core Work:
- Med Ball V-Ups 3 sets 12reps (20/10)
- Overhead Med Ball Sit-Ups 3 sets 12reps (20/10)
- Planks 3 sets 1min Hold
- Back Extension with Bar 3 sets 12reps