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 Heavy Set of:
  2 Push Jerks + 1 Split Jerk – from the Rack

WOD: 4 Rounds For Time:

• 21 Push Press (75/55)
• 15 Ring Dips or 25 Box Dips
• 9 Lateral Bar Burpees

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 Front Squat with a FULL TWO SECONDS Pause in the bottom

WOD: 4 Rounds for time:

• 18 Backrack Forward Lunge (115/65)
• 24 American Kettlebell Swings (22kg/16kg)
• 40 Double-Unders or 90 Singles Unders

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:

WOD: “Murph” 5/29/17

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

Skill and Drills:

• Establish a 1RM Deadlift

WOD: For Time:

• 50 Wall Balls (20/14)
• 40 Deadlifts (135/95)
• 30 Power Cleans
• 20 Front Squats
• 10 Burpee Box Jump

Coached Class:
First Class at 9:00a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

This Hero WOD was originally posted on the CrossFit main site as the workout of the day on Thursday August 18, 2005. It has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US.

*In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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

Skills and Drills:

Murph For time:

• 1-mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1-mile Run

Start and finish with a mile run. If you’ve got a 20-lb/14-lb vest or body armor, wear it.

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

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

WOD: With a partner, perform as many rounds as possible in 30 minutes:

• 10 Overhead Squat (95/65)
• 5 Burpees
• 30 Double Unders or 100 Single Unders

One partner works while the other rests. Switch every 3 minutes. When it is time to switch in, pick up exactly where your partner left off.

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:

• Find 3RM Split Jerk from the rack

WOD: Complete 4 Rounds for time of:

• 15 Calorie Row
• 12 Front Squats (115/65)
• 15 Pull-Ups
• 12 Push-Ups