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:  For time:

• Run 800m
• 50 Box Jumps (24/20)
• Row 2000m
• 50 GHD Sit-Ups or Abmat Sit-ups
• Run 800m

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:

*WEAR YOUR LONG SOCKS*

2 Rounds

• 50 Cal Row
• 50 Burpee to plate (45/25)
• 50 KB Swings (22/16)
• 50 Lunges
• 10 Rope Climbs (Scale = 50 Pull-ups)

*Partners alternate after running 200m

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: 50-40-30-20-10 reps for time of:

• Wall-ball shots (20/14)
• Box Jumps (24/20)

After WOD:  Tabata: Hollow Body Holds

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.

• 500 meter row
• Couch Stretch (1 minute/leg)
  2 Rounds of:
• 10 Passthroughs
• 10 Spidermans
• 15 Push-Ups
• 20 Air Squats
• Clean & Jerk Instruction w/PVC

Strength: Max Effort Clean & Split Jerk
(Spend 25 min)

12 minute AMRAP of:

• 1 15ft Rope Climb
• 10 Hang Squat Clean (95/65)
• 15 Sit-ups

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:

Skills and Drills:

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 Drills:

WOD: 10 Rounds

• 15 Cal Row
• 10 HR Push-ups
• 10 KB Swings (22/16)
• 10 Abmat Sit-ups

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:

• Work up to 90% of 1RM Deadlift

Then: 1 (sets) x 1 (reps) @ 90% of 1RM DL

Then: 1 x 1 @ 100+% of 1RM DL

WOD:  For time:

• 15 Toes-to-Bar Or Knees-to-Chest
• 400m Run
• 15 Front Squats (135/85) 0r (115/65)
• 400m Run
• 15 Toes-to-Bar
• 400m Run
• 15 Front Squats

Time Cap = Coaches Choice