Coached Classes:
First Class at 7:00a
Second Class at **10:30a-4:15p (OPEN Gym)
Third Class at 4:30p
Last 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.

Skill and Drill:

• Push-Press
  Take 3 – 4 sets to build to a 10rep

WOD: AMRAP 14min: 2/2/2, 4/4/4, 6/6/6…..

• Push Presses (75/55)
• Toes to Bar
• Box Jumps (24/20)

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
Last 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:

• Deadlift 5-3-3-1-1-1 reps.

WOD: For time:

• 50 Strict Pull-Ups
• 100 Push-Ups
• 150 Squats

Coached Classes
First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class please.

CrossFit San Luis Obispo WOD:

WOD: Partners For Time:

• “Bring Sally Up”
  (135/95) Down when it says down, up when it says up. Enjoy.

Then

• 100 Cal Row
• Run 1200m Together
• 100 Burpee Box Jump Overs (24/20)
• Run 1200m Together
• 200 S2OH (95/65)
• Run 400m Together
• 50 Burpee Box Jump Overs (24/20)
• Run 400 Together

*Movements must be competed in order.
*Only one partner is allowed to work at a time.

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
Last 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:

Skills and Drills:

Front Squat

• 50% 5reps
• 65% 4reps
• 75% 3reps
• 85% 1reps
• 95% 1rep
• 100% 1rep

WOD: 12 min AMRAP:

• 1 Strict Pull Up
• 2 Burpees
• 3 Kettlebell Swing
• 2 Strict Pull Up
• 4 Burpees
• 6 Kettlebell Swing
• 3 Strict Pull Up
• 6 Burpees
• 9 Kettlebell Swing
• 4 Strict Pull Up
• 8 Burpees
• 12 Kettlebell Swing
• 5 Strict Pull Ups
• 10 Burpees
• 15 Kettlebell Swing
  etc…

Coached Classes:
First Class at 7:00a (OPEN Gym)
Second Class at **10:30a-4:15p (OPEN Gym)
Third Class at 4:30p
Last 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.

Skill and Drill:

• Power Clean

WOD: AMRAP 20min:

• 25 Bike
• 50 Double-unders
  Modify DU’s with 75 Single Unders

Then

Coached Classes
First Class at **6:00a (Class Cancelled)
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last 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:

Skills and Drills:

WOD:  For time:

• 9 Thrusters
• 1,000-m Row
• 15 Thrusters
• 1,000-m Row
• 21 Thrusters
• 1000-m Row

Men: 65 lb.
Women: 45 lb

Looking forward to 2019 with our CrossFit SLO family!!!

*NO Class Today