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: Partner WOD for time 3 rounds:

• 1000m Row
• 50 Burpees
• 50 Box Jumps (24/20)
• 800m Run

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:

Skill and Drills:

WOD:  5 rounds for time of:

• 20 GHD sit-ups
• 3 15ft. Rope climbs

Scaling
This medium-duration couplet taxes the midline as well as gripping and pulling stamina. The sit-ups should be completed unbroken, while the rope climbs will need to be broken up. Beginners should avoid the GHD and reduce the total number of reps.

Intermediate Option 5 rounds for time of:

• 12 GHD sit-ups
• 3 15ft. Rope climbs

Beginner Option 3 rounds for time of:

• 20 Sit-Ups
• 3 15ft. Rope climbs, lying to standing

Coached Classes
First Class at **6:00a Min of 4 required Sign Up Now!
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:

Skill and Drills:

• Front Squat
  Warm Up 3 x 3
  *Building
  (5 X 5 @ 65% – 75% 1RM)

15min Cap

• Back Squat
  Warm Up 3 x 3
  *Building
  (5 x 5 @ 65 – 75% 1RM)

15min Cap

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:

WOD: 30min Cap:

• Practice Snatch/Clean & Split Jerk

Then 4 rounds 10 reps each:

• D/B Bench
• D/B Single arm row (R/L)
• D/B alternating step ups (24/20)
• D/B Goblet Squats

Then 4 rounds 10reps each:

• V-Ups
• Hollow Rocks
• Tuck Ups
• Hollow Hold

Stretch if Time

Coached Classes:
First Class at **6:00a Min of 4 required Sign Up Now!
Second Class at **11:00a-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.

Skill and Drill:

WOD:  AMRAP 18min

Rx’d

• 20 Deadlifts (225/135)
• 10 Chest to Bar Pull-Ups
• 20 Calorie Bike
• 10 Chest to Bar Pull-Ups

Intermediate Option

• 20 Deadlifts (135/95)
• 15 Pull-Ups
• 20 Calorie Bike
• 15 Pull-Ups

Beginner Option

• 15 Deadlifts (95/65)
• 12 Jumping Pull-Ups
• 12 Calorie Bike
• 12 Jumping Pull-Ups

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:

• Pausing Overhead Squat
  3 sets of 3reps
  3 count pause at bottom

WOD: AMRAP 20min

• 30 Overhead Squat (65/45)
• 30 Box Jumps (24/20)
• 30 Toes to Bar
• 30 Calorie Row