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:

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

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

Skill and Drill:

WOD: “Hansen” 5 rounds for time of:

• 30 Kettlebell Swings (32kg/24kg)
• 30 Burpees
• 30 GHD sit-ups

Scaling
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option 4 rounds for time of:

• 30 Kettlebell Swings (24kg/16kg)
• 30 Burpees
• 30 GHD sit-ups

Beginner Option 4 rounds for time of:

• 20 Kettlebell Swings (16kg/8kg)
• 20 Burpees
• 20 Sit-Ups

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:

8 rounds for Time:

• 20 Seconds Hollow Rocks

10 Seconds rest.

• 20 Seconds Superman Holds

10 Seconds rest.

WOD:  4 rounds, each for time of:

• Row 1000 meters

Rest as needed between efforts.

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 For Time:

• 110 Curtis P (95/65)

Then

10 Rounds of

• 5 Burpees
• 10 HR Push-ups
• 15 Air Squats
  Alternate after each movement example Partner (1) 5 Burpees, Partner (2) 10 HR Push-Ups, Partner (1) 15 Squats, Partner (2) 5 Burpees…

Then

• 1200m Run together.

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 18.4

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:

Hannah doing 18.2

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

Skill and Drills:

10 Minute EMOM

• ODD: 4 Power Snatches (115/75)
• EVEN: Max Rep Air Squats

Score: Total # of Air Squats

WOD:  For Time: 21 – 18 – 15 – 12 – 9

• Thrusters (95/65)
• Toes-to-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: For max reps at each station:

• Tabata Chest-to-Bar Pull-Ups
  Rest 1 minute
• Tabata Sit-Ups
  Rest 1 minute
• Tabata Shoulder Presses
  Rest 1 minute
• Tabata Hip Extensions
  Rest 1 minute
• Tabata jumping Back Squats

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

*Men: 75-lb. presses and squats
*Women: 55-lb. presses and squats

Scaling
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.

Intermediate Option For max reps at each station:

• Tabata Pull-Ups
  Rest 1 minute
• Tabata Sit-Ups
  Rest 1 minute
• Tabata Shoulder Presses
  Rest 1 minute
• Tabata Hip Extensions
  Rest 1 minute
• Tabata jumping Back Squats

*Men: 45-lb. presses and squats
*Women: 35-lb. presses and squats

Beginner Option For max reps at each station:

• Tabata Ring Rows
  Rest 1 minute
• Tabata Sit-Ups
  Rest 1 minute
• Tabata Shoulder Presses
  Rest 1 minute
• Tabata Good Mornings
  Rest 1 minute
• Tabata Back Squats

Men: 35-lb. presses, good mornings and squats
Women: 22-lb. presses, good mornings and squats

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:

Makayla

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

Skill and Drill:

• Power Clean
  3-3-2-2-2-1-1-1
• Overhead Squat
  10-8-6-4-2

WOD: 5 rounds for time of:

• 400m Run
• 15 Box Jumps (24/20)
• 20 Front Squats (95/65)