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 Drill:
WOD: 3 rounds for max reps of:
- 1 minute of Wall-Ball shots
- 1 minute of Sumo Deadlift High Pulls
- 1 minute of Box Jumps
- 1 minute of Push Presses
- 1 minute of Rowing (calories)
Rest 1 minute
*Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
*Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box
Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.
Beginner Option
*Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
*Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box