Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p (Open Gym)
Fifth 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.
- Dynamic Warm-up
- 10 Therapy Squats
- 10 Supermans
- Pigeon Stretch
- Couch Stretch (1 minute/leg)
Skills and Drills (25min)
2 Position Squat Clean & Jerk
Position 1: Ground , Position 2: Low Hang (top knee)
Jerk can be push or split
Form and Improved Technique is the focus. Weight can be heavy if form is dialed in.- Rest 2 minutes between sets
Focus on Speed and Positions. - Clean and Jerks (155/95)
Scale the weight of the Clean and Jerks accordingly.
WOD: 3 rounds for time of:
- 2 15ft Rope Climb
- 20 Steps Walking Lunges Holding Plate Overhead (45/25)
- 20 Kettle Bell Swing (28kg/16kg)
- 200m Run