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:

20 minutes to complete Deadlifts

WOD: AMRAP 12

• 7 Deadlifts (225/125)
• 15 Box Jump Overs (24/20)
• 12 Ring Dips

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:

WOD:  For Time:

• 400m Run
• 21 Thrusters (95/65)
• 21 Pull-ups
•  400m Run
• 15 Thrusters (95/65)
• 15 Pull-ups
• 400m Run
• 9 Thrusters (95/65)
• 9 Pull-ups

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:

• Establish a 3RM Overhead Squat From Rack

WOD: 15 Minute AMRAP

• 10 Hang Power Snatch (115/65)
• 12 Calorie Row
• 12 Toes-to-Bar

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: On the minute for 10 minutes:

• 3 pause front squats.

Then climb the ladder in 8 minutes,

10-12-14-16 reps, and so on:

• Power Clean (135/85)
• Wall Balls (20/14)

Post weights for EMOM and total reps for AMRAP.

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 Drill:

WOD: 5 rounds for reps of:

• 1 minute of (75/55) Sumo Deadlift high pulls
• 1 minute of  (75/55) Push Presses
• 1 minute of Rowing

Rest 1 minute

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 for time:

• Run 1200m together
• 50 Thrusters (95/65)
• Run 800m together
• 40 Thrusters
• Run 600m together
• 30 Thrusters
• Run 400m together
• 20 Thrusters

*Divide up the Thrusters as desired.

*Run together at the same pace every time.

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

• Establish a Heavy Set of:
  2 Hang Squat Cleans + 3 Front Squats (Unbroken)

WOD: 14 Minute AMRAP

• 12 Back Squats (135/85)
• 12 Toes-to-Bar
• 60 Double-Unders or 180 Singles