Coached Class:
First Class at **6:30a 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:

Amanda doing 18.2

Coach’s Choice to include warm-up and mobility work.

Skill and Drill:

• Back Squat
  5-5-5-15

The 15-rep will be about 75% of your 5-rep.

WOD: Then, complete as many rounds as possible in 7 minutes:

• 7 Power Cleans (135/95)
• 7 Burpees Over the Bar

First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
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: Complete as many rounds as possible in 20 minutes:

• 9 Power Snatch (115/65)
• 15 Ring Dips
• 70 Double Unders or 150 Single Unders

Have a good weekend Athletes!!!

Hannah doing 18.5

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:

Coach’s Choice to include warm-up and mobility work

WOD: Partner WOD: For Time

• 60 Deadlifts (165/105)
• 400m Run together
• 80 Back Squats (135/85)
• 400m Run together
• 100 S2OH (95/65)
• 400m Run together
• 120 Air Squats
• 400m Run together
• 150 Sit-ups
• 400m Run together

Partners alternate work/rest at will

Coached Classes
First Class at **6:00a Min of 4 required Sign Up Now!
Second Class at **9:00a-4:15p (OPEN Gym)
No 4:30p Class
Last Class “Friday Night Lights” will begin 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: Open 18.5 Complete as many reps as possible in 7 minutes of:

RX’d

• 3 Thrusters
• 3 Chest-to-Bar Pull-Ups
• 6 Thrusters
• 6 Chest-to-B ar Pull-Ups
• 9 Thrusters
• 9 Chest-to-Bar Pull-Ups
• 12 Thrusters
• 12 Chest-to-Bar Pull-Ups
• 15 Thrusters
• 15 Chest-to-Bar Pull-Ups
• 18 Thrusters
• 18 Chest-to-Bar Pull-Ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

*Men use 100 lb.
*Women use 65 lb.

Scaled:
*Men use 65 lb., perform Jumping Chin-over-Bar Pull-Ups
*Women use 45 lb., perform Jumping Chin-over-Bar Pull-Ups

Coached Classes
First Class at **6:30a 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:

WOD:  9 EMOM

• Min 1: 1-2 Rope Climbs
• Min 2: :40 HS Walk or HS Hold
• Min 3: :40 Hollow Body Plank

For Total Reps

• Tabata Sumo Deadlift High Pull (95/65)

Rest 1min

• Tabata DU’s (Singles count as zero reps)

Rest 1min

• Tabata Hand release Push Ups

Rest 1min

• Tabata Walking Lunges

Rest 1min

• Tabata Bar Hang