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

This week was the last week we got to spend with Jasmine Dimeo as she moves on to the next chapter of her her life in LA! MAKE SURE you show up tomorrow to send her off with a partner workout in her honor! Class starts at 9:45am. Keep stretching, keep showing up, keep putting in the WORK! Great job CFSLO family!

WOD “JAZ” Partners For Time:

• “Bring Sally Up”
  (135/95) Down when it says down, up when it says up. Enjoy.

Then

• 100 Cal Row
• Run 1200m Together
• 100 Burpee Box Jump Overs (24/20)
• Run 1200m Together
• 200 S2OH (95/65)
• Run 400m Together
• 50 Burpee Box Jump Overs (24/20)
• Run 400 Together

*Movements must be competed in order.
*Only one partner is allowed to work at a time.

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:

• Work up to 70-80% of 1RM Power Clean

Then complete 6 Sets of:

• 1 Power Clean + 1 Hang Squat Clean + 2 Push Jerks

• 5 Power Cleans (155/105)
• 10 Pull Ups

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:

•  Establish a NEW 5RM Back Squat

WOD: 15 Minute AMRAP

• 20 Kettlebell Swing (22kg/16kg)
• 40 Wall Balls (20/14)
• 20 Toes-to-Bar

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:

• 3 x 4 Empty Barbell Snatch Balance

Establish a Heavy Set of:

Hang Power Snatch + Hang Squat Snatch + Overhead Squat

WOD: 5 Rounds For Time:

• 12 Power Snatches (95/65)
• 9 Overhead Squats

*Every 2 Minutes: complete 5 Burpees

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:

• Deadlift 3 Rep Max

WOD: 21-15-9 reps for time of:

• Shoulder-to-Overheads (135/85)
• Chest-to-bar Pull-Ups

Coached Class:
First Class at **6:00a (min. of 4 required. Text the coach by 9pm) (Cancelled)
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:

WOD: 5 rounds for time of:

• Row 500 meters
• 15 reps (135/65) Bench Presses

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 Time:

• 100 Burpee to plate (45/25)
• 100 KBS (22kg/16kg)
• 100 Squats
• 100 Hand release Push-ups
• 100 Step ups (24/20) with plate (45/25)
• 100 Cal Row
• 200 Sit-ups

*The movements and reps may be rearranged and divided in any fashion.
*Partners may not work at the same time.