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: 9EMOM

• Min 1: : 40 Row or Bike
• Min 2: : 40 DU’s
• Min 3: 5 Push Ups + :30 Plank Hold

1min Rest after 9min

Then

9AMRAP

• 5 Ring Rows
• 10 Bench Dips
• 15 Squats

1min Rest after 9min

Then

6EMOM

• Min 1: 24 Sit Ups
• Min 2: 24 Waking Lunges
• Min 3: 24 Medicine Ball Twists (20/14)

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:

• Squat Clean
  Take 4-6sets to build to a heavy 2Rep
  Use Rep Sequence: 5-4-3-2-2-2…..

WOD: AMARP 12min

• 15 Cal Row
• 15 Front Squats
• 15 KB Swings (20kg/16kg)

Rx’d:
(95/65)

Rx’d+:
(135/95)

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:

Prep:

• Deadlift
  Build to your workout weight

WOD: 3 rounds for time:

• 10 Deadlifts (225/155)
• 20 Pull-Ups
• 50 Double Unders

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: AMRAP 20min

• 200m Run
• 20 Cal Bike

Then

3 Rounds of  “Cindy”

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

*Repeat from the top, 200m Run, 20 Cal Bike…ect.

After WOD:

Accessory:
3 rounds

• 20 V-Ups with Med Ball
• 45 sec. Side Plank, R
• 45 sec. Side Plank, L

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:

Prep:

• Cleans and Thrusters
  Build to each of your working weights

15min time limit.

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 of:

• 100 Burpee to plate (25)
• 80 KB Swings (20kg/16kg)
• 60 Box Jump (24/20)
• 40 Pull-ups
• 20 Wall Walks
• 40 TTB
• 60 Box Jumps (24/20)
• 80 Wall Balls (20/14)
• 100 Burpee to plate

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: 4 rounds for time of:

• 21 Bench Presses
• 15 Pull-Ups
• 400-m Run

♀ 95 lb. ♂ 135 lb.