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:

Dan, Clean 275lbs. with 7 Front Squat!

Team Series 2014 CrossFit!!
Kevin, Sanaz, Dan, Norma

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

WOD Partners For time

• 200 Double Unders or 400 Single Unders
• 100 Wall Balls (20/14)
• 100 KB Swing (22/16)
• 100 Box Jump Overs (24/20) must switch every 5 reps.
• 100 Cal Row

*Partners alternate work rest.

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
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:

• Find a 3RM Split Jerk from the rack

WOD: Complete 4 Rounds for Time of:

• 15 Calorie Row
• 12 Front Squats (135/85)
• 15 Pull-Ups
• 12 Push-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:

Skill and Drills:

• Establish a 3RM Overhead Squat

WOD: 3 Rounds for Time:

• 12 Squat Snatch (115/65)
• 12 Bar Facing Burpees
• 400m Run

First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
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:

Skills and Drills:

WOD:  Complete 5 rounds for time:

• 25 Calorie Row
• 25 Abmat Sit-Ups
• 25 Deadlifts

Rest 1 minute between rounds.

For the deadlifts, men use two 22kg kettlebells, ladies use two 16kg kettlebells.

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:

5 EMOM

• 2 Squat Clean + Jerk (155/105)

WOD: For Time:

Coached Class:
First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
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:  4 rounds for time of:

• 30 Push-Ups
• 20 reps (115/65) Front Squats
• 20 reps (115/65) Push Presses
• 30 GHD sit-ups

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:

• 3000m Row (Partner holds a barbell in the front rack (135/95)

Then

20 Rounds (alternating after a full round)
*Partner holds a barbell at the top of the Deadlift (135/95)

• 8 Jumping Pull Ups
• 10 Hand Release Push-ups
• 15 Squats

*The partner rowing or completing rounds cannot do so if the other partner is not holding the bar.