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:

Prep:

• Wall Ball
• DB Snatch
• Toes to Bar

WOD: AMRAP 18min

• 200m Run
• 15 Wall Balls (20/14)
• 12 Alt. DB Snatch (50/35)
• 9 Toes to Bar

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: For Time

• 100 Burpees to plate (45/25)
• 100 Kettlebell Swing (20kg/16kg)
• 100 Air Squats
• 100 Hand releash Push-ups
• 100 Cal Row
• 200 Sit-ups

*The movements and reps may be rearranged and divided in any fashion.
Partners may not work at the same time.

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 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 Drills:

WOD: AMRAP 16min

• 1 Lap Bear Crawl l pt per 1/4 lap (4-total)
• 100ft Walking Lunge 1 pt per 50ft
• 30 Single DB (50lbs/35lbs) Box Step-Ups (24/20)

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:

• Split Jerk for load:
  1: 3 reps
  2: 3 reps
  3: 3 reps
  4: 3 reps
  5: 3 reps

20min time limit.

WOD: 15 min AMRAP

• 35 Double Unders
• 15 Dumbell Hang Clean and Jerks
•  35 Double Unders
• 10 Over the Dumbell 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

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drill:

WOD: Circuit Training 3 sets. 1 set = 3 rounds of 30sec per station rotate all 5 exercise is 1 round. After 3 rounds, 1min rest.

• Battle Ropes
• 30sec. Planks
• Mt. Climber
• Deadlift (135/85)
• Box Jumps (24/20)

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:

WOD Murph 5/27/2019

Coach’s Choice to include warm-up and mobility work.

Skill and Drill:

WOD: 50-40-30-20-10 for time:

• Ab-Mat Sit-up
• Cal Row
• Russian KB Swing (20kg/16kg)