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 max reps at each station:
- Tabata Chest-to-Bar Pull-Ups
Rest 1 minute - Tabata Sit-Ups
Rest 1 minute - Tabata Shoulder Presses
Rest 1 minute - Tabata Hip Extensions
Rest 1 minute - Tabata jumping Back Squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
*Men: 75-lb. presses and squats
*Women: 55-lb. presses and squats
Scaling
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.
Intermediate Option For max reps at each station:
- Tabata Pull-Ups
Rest 1 minute - Tabata Sit-Ups
Rest 1 minute - Tabata Shoulder Presses
Rest 1 minute - Tabata Hip Extensions
Rest 1 minute - Tabata jumping Back Squats
*Men: 45-lb. presses and squats
*Women: 35-lb. presses and squats
Beginner Option For max reps at each station:
- Tabata Ring Rows
Rest 1 minute - Tabata Sit-Ups
Rest 1 minute - Tabata Shoulder Presses
Rest 1 minute - Tabata Good Mornings
Rest 1 minute - Tabata Back Squats
Men: 35-lb. presses, good mornings and squats
Women: 22-lb. presses, good mornings and squats