Coached Classes:
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm) ( Class Cancelled )
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p (OPEN Gym)

*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:

• Squat Snatch
• Clean and Jerks

WOD:  Complete as many rounds as possible in 12 minutes of:

• 1 Squat Snatch
• 3 Clean and Jerks
• 30 Double-Unders

Men: 155 lb.
Women: 105 lb.

Scaling
Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:

• 1 Squat Snatch
• 3 Clean and Jerks
• 30 Double-Unders

Men: 125 lb.
Women: 85 lb.

Beginner Option
Complete as many rounds as possible in 12 minutes of:

• 1 Squat Snatch
• 3 Clean and Jerks
• 30 Single-Unders

Men: 95 lb.
Women: 65 lb.

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 WOD:  For Time:

• 100 Ground to Overhead (135/85) (Partner hangs from a Pull-up bar)
• 100 Box Step Overs (24/20) with DB (35lbs/10lbs) (Partner holds a plank.
• 100 Toes to Bar (Partners Holds Barbell in front rack)

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: 12 EMOM:

• First min: 10 Deadlift (225lbs/125lbs)
• Second min: 10 Bench press (115lbs-55lbs)
• Third min: Rest min
  REPEAT

• 20 Bike
• 20 Hand-Release Push-ups
• 20 Toes to Bar

Accessory 3 sets:

• 30sec. Planks
• V-Ups 20reps
• GHD Sit-Ups 15reps

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:

• 3 Position Squat Clean
  High hang / Hang (mid) / Ground
  Build to a heavy complex over 4 – 5 sets

WOD: AMRAP 3min

• 9 Cal Row
  9 Power Cleans (95/65)

-Rest 3min-

AMRAP 3min

• 9 Cal Row
• 7 Hang Squat Clean (115/80)

-Rest 3min-

AMRAP 3min

• 9 Cal Row
• 5 Squat Clean (135/95)

Coached Classes
First Class at **6:00a (Class Cancelled)
Second Class at **9:00a-4:15p (OPEN Gym)
Third Class at 4:30p (Open Gym)
Last Class at 5:30p (Open Gym)

*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:

• Tabata Handstand Push-Ups

Rest 1 minute

• Tabata Single-Leg Squats

Rest 1 minute

• Tabata Push-Ups

Rest 1 minute

• Tabata Jumping Lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Scaling
You’re alternating between upper-body and lower-body movements, but expect the push-ups and lunges to be affected by the previous work. Use modifications that allow you to complete no fewer than 4-6 reps for the first two Tabatas, and target at least 6-8 reps in the last two Tabatas.

Intermediate Option

• Tabata assisted Handstand Push-Ups

Rest 1 minute

• Tabata assisted Single-Leg Squats

Rest 1 minute

• Tabata Push-Ups

Rest 1 minute

• Tabata Jumping Lunges

Beginner Option

• Tabata Push-Ups

Rest 1 minute

• Tabata Air Squats

Rest 1 minute

• Tabata knee Push-Ups

Rest 1 minute

• Tabata Walking Lunges

Coached Classes:
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm) ( Class Cancelled )
Second Class at **9:00a – 4:00p (OPEN Gym)
Closed at 4:00p

*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 Drill:

WOD: For time: 

• 30 Russian KB Swings (62/44)50
• Thrusters (45/35)
• 30 Ring Row

Accessory:

• DB Bicep Curls 12reps
• Tricep Dips 12 reps
• GHD 15reps