Coached Classes:
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
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:
- Power Clean
Take 8-10 sets to establish a 1RM
WOD: EMOM 9:
Minutes 1-3
- 3 Power Cleans (95/65)
- 3 Front Squats (95/65)
- 3 S20H (95/65)
Minutes 4-6
- 3 Power Cleans (115/75)
- 3 Front Squats (115(/75)
- 3 S20H (115/75)
Minutes 7-9
- 3 Power Clean (135/95)
- 3 Front Squat (135/95)
- 3 S20H (135/95)
Modify weight (up or down) as needed, the goal is to increase weight by (20#/10#) every 3min, if needed, work in groups of two with one person going at the min mark and one going at the :30sec mark
Score is final weight used.
Accessory:
- 100-150 Banded Leg Curls (seated), each leg
- 60sec Plank (10-15sec. intervals)
*Accumulate volume however you see