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:

• Handstand progression

WOD: 3 rounds for time of:

• 21 Cal. Row
• 12 Handstand Push-Ups
• 3 Rope Climbs, 15-ft. rope

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 Partners for 25 AMRAP:

• 5 Box Jumps (24/20)
• 7 Burpee to Plate (45/25)
• 10 Cal Row

*Partners alternate after completing a full round.

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:

• Snatch 7 sets 1rep
  Work at 70% of your 1RM Snatch.

• CLEAN + 2 JERKS 5 sets 3reps
  Work at 70% of your 1RM Clean & Jerk.

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:

• Establish a 4RM Front Squat with a 3 Second Pause – on every rep

WOD: 15 Minute AMRAP

• 20 Overhead Forward Lunge (75/65)
• 10 Hand Release Push-Ups
• 10 Bicep Curls
• 18 Lateral with (3) Med Ball JUMPS!!!

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: 5 rounds for time:

• 20 Wallballs (20/14)
• 20 Box Jumps (24/20)
• 10 Pull-Ups
• 200m Run

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:

10 Minute EMOM

• Minute 1: Max Rep Squat Cleans (115/75)
• Minute 2: Rest

WOD: For Time:

• 60 Calorie Row
• 12 Bear Complexes (115/75)
• 60 Double-Unders or 200 Single Unders

*Bear Complex:1 Power Clean +1 Front Squat +1 Push Press +1 Back Squat +1 Push Press=1 Rep

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 time:

• 10 Muscle-Ups
• 25 Thrusters
• 1,000m Row
• 25 Thrusters
• 10 Muscle-Ups
  Men: 75 lb.
  Women: 55 lb.

Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Intermediate Option
For time:

• 10 Assisted Muscle-Ups
• 25 Thrusters
• 1,000m Row
• 25 Thrusters
• 10 Assisted Muscle-Ups
  Men: 75 lb.
  Women: 55 lb.

Beginner Option
For time:

• 10 Ring Rows
• 10 Jumping Dips
• 25 Thrusters
• 750m Row
• 25 Thrusters
• 10 Jumping Dips
• 10 Ring RowsMen: 45 lb.
  Women: 35 lb.