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:

WOD: Complete as many rounds as possible in 15 minutes of:

• 5 Strict Muscle Ups
• 4 Squat Snatches

Men: 185 lb.
Women: 125 lb

Scaling
This couplet will challenge athletes with high-skill movements and significant loads. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid very long breaks between reps. Modify the muscle-ups so you can move through the reps without failing on singles or stalling on the gymnastics half of the couplet.

Intermediate Option Complete as many rounds as possible in 15 minutes of:

• 5 Assisted Muscle Ups
• 4 Squat Snatches

Men: 135 lb.
Women: 95 lb.

Beginner Option Complete as many rounds as possible in 15 minutes of:

• 5 Assisted Pull Ups
• 5 Assisted Dips
• 4 Squat Snatches

Men: 95 lb.
Women: 65 lb.

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
Fourth 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
  Build to a heavy 1 RM

WOD: AMRAP 15min

• 60 Double-Unders
• 30 Wall Balls (20/14)
• 15 Deadlifts (225/135)

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:

“Kelly” 5 Rounds

• 400m Run
• 30 Box Jumps (24/20)
• 30 Wall Balls (20/14)

Then

“Grace”

• 30 C&J (135/95)

Then

“Helen” 3 Rounds

• 400m Run
• 21 KB Swings (24kg/16kg)
• 12 Pull-ups

*Partners will alternate work/rest at will. But both partners run together.

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:  5 rounds for time of:

• 15 Hang Squat Cleans
• 30 Push-Ups

Men: 135 lb.
Women: 95 lb.

Scaling
This 5-round workout calls for a significant number of hang squat cleans and push-ups. Reduce the reps and loading to ensure each round is challenging but doesn’t require several lengthy rest breaks. Try to limit breaks to no more than 2 in most rounds.

Intermediate Option 5 rounds for time of:

• 10 Hang Squat Cleans
• 20 Push-Ups

Men: 115 lb.
Women: 75 lb.

Beginner Option 5 rounds for time of:

• 10 Hang Squat Cleans
• 15 Knee Push-Ups

Men: 75 lb.
Women: 55 lb.

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
  to find a new 1RM.

20 min time limit.

WOD: 12 min AMRAP:

• 15 Box Jumps (24/20)
• 12 Push Press (115/75)
• 9 Toes to Bar

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
Fourth 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 Drills:

• Power Snatch
  Take 4 – 5 sets of 3 – 4reps to build
  to a moderate weight to warm up.

WOD: 5 Rounds for time:

• 15 Calorie Row
• 12 Lateral Barbell Burpees
• 6 Power Snatches (95/65)

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:

WOD: 3 Rounds

• 10 Power Cleans (155/105)
• 10 Toes to Bar