Coached Classes
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a-4:15p (OPEN Gym)
CrossFit at 5:00p

*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 Time:

• Squat:
  40 Back (105/165)
  30 Front (85/135)
  20 Overhead (65/115)

• Press:
  20 Press (65/95)
  30 Push press (85/135)
  40 Jerk (105/155)

• Pull:
  40 Deadlift (155/225)
  25 Power Clean (105/155)

*Pick Your Favorites.

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit 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.

Skill and Drill:

WOD: 3 rounds for time of:

• 1,000-m Row
• 25 Push Press (95/65)
• 100-ft. Handstand walk
  or 60sec. Handstand Hold
• 100 Double-Unders or 200 Single Unders

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 8:30a
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit 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:

• Snatch
  Build to a Heavy Squat Snatch

WOD: 21-15-9 For Time:

• Power Snatch (95/65)
• Box Jumps (24/20)
• Ab Mat

Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit 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.

Skill and Drill:

Deadlift

• (70%, 75%, 80%, 85%, 90% – 95%)

WOD: For Time (15:00)

• 30 Pull-Ups
• 40 Wall Balls (20/14)
• 50 Sit-Ups
• 100 KBS (20kg/16kg)

*Every 2 Min – 5 Burpees

Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 8:30a
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit 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:

Coached Classes:
SPIN at 8:00a
CrossFit at 9:45a
SWEAT at 9:45a

*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:

WOD: Partner WOD: Team of 3 25 Min AMRAP

• 60 Deadlifts (135/85)
• 50 Bar over Burpees
• 40 Power Cleans (135/85)
• 30 Box Jumps (24/20)
• 20 Front Squats (135/85)

*2 people are working on AMRAP while 3rd person is running 200m.

Coached Classes
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a-4:15p (OPEN Gym)
CrossFit at 5:00p

*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: AMRAP 16min

• 400m Run
• 20 DB Snatch (50/35)
• 10 Burpee Box Jumps (24/20)