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: Circuit Training 3 sets. 1 set = 3 rounds of 30sec per station rotate all 5 exercise is 1 round. After 3 rounds, 1min rest.

• Battle Ropes
• Kettlebell Swings
• Mt. Climber
• Deadlift (185/125)
• Planks

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at 9:00a (Cancelled)
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth 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:

Skills and Drills:

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00a-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:

Warm-up:

Skill and Drills:

WOD:  21-15-9

• Front Squats (135/95)
• Toes to Bar

After WOD

First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at 9:00a ( Cancelled )
Third Class at 12:00p – 4:15p (Open Gym)
Fourth 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:

Warm-up: Hip Mobility & Glute Activation

Skills and Drills:

• Every 2mins (3 sets)
  3 High Hang Squat Cleans + 1 Split Jerk (60-70%)

• Every 2mins (3 sets)
  3 Segmented Clean Deadlift (90-100%)
  (2 sec Pause below knee, above knee and at Pockets)

WOD: 7AMRAP

• 10 Burpee Bar Hops
• 3 Cleans (185/115)

*Clean may be Squat or Power
*Scale Clean to 70-80% 1RM

After WOD

• Bench Press 5 x 5

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00a-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:

• 5 Rope Climbs, 15-ft. rope
• 75 Thrusters (75/55)
• 50 Dips
• 5 Rope Climbs, 15-ft. rope
• 50 Overhead Squats (75/55)
• 75 Sit-Ups
• 5 Rope Climbs, 15-ft. rope

Coached Class:
First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at 9:00a (Cancelled)
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth 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:

Saturday “JAZ” Partner WOD

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

Skills and Drills:

•  400m Row x 4
  Rest 90 Seconds between sets
  Score = Slowest time rowed

WOD: Tabata Something Else

• Tabata Pull-Ups
• Tabata Push-Ups
• Tabata Sit-Ups
• Tabata Box Jumps
• Tabata Squats

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
*There is no rest between exercises.

Have a good weekend Athletes!!!