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 3 Rounds

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 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:

• Dumbbell Squats
• Bar-facing Burpees

and

Workout 18.2 A
1-rep-max Clean

Rx’d:
Men use 50-lb. Dumbbell
Women use 35-lb. Dumbbell

Scaled:
Men use 35-lb. Dumbbells, stepping Burpees allowed
Women use 20-lb. Dumbbells, stepping Burpees allowed

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:  “Double Helen” 3 rounds for time of:

• Run 800 meters
• 42 Kettlebell Swings (24kg/16kg)
• 24 Pull-Ups

Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option 3 rounds for time of:

• Run 800 meters
• 30 Kettlebell Swings (24kg/16kg)
• 18 Pull-Ups

Beginner Option 3 rounds for time of:

• Run 600 meters
• 24 Kettlebell Swings (12kg/8kg)
• 15 Ring Rows

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:

• Back Squat 5 x 5 @ 75-80%

WOD: 14 Minute AMRAP

• 80 Double-Unders
• 8 Handstand Push-ups
• 8 Deadlifts (155/105)

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:

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

Skill and Drill:

WOD:  For time:

• Row 2,000 meters
• 100 Wall-Ball (20/14)
• 20 Muscle-Ups

Scaling
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option For time:

• Row 2,000 meters
• 75 Wall-Ball (14/10)
• 10 Muscle-Ups

Beginner Option For time:

• Row 1,500 meters
• 50 Wall-Ball (10/6)
• 20 Ring Rows

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:  30minute AMRAP:

• 200m Run
• 40 Box Step Ups (24/20)
• 30 Sit-ups
• 20 KB Swings (22kg/16kg)
• 10 Burpees

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: 2 Rounds

• 80 Wall Balls (20/14)
• 60 Burpee to Plate (25)
• 40 Box Jumps (24/20)
• 20 Push Press (135/85)
• 10 Back Lung (135/85)