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:

• SNATCH
  Work to 65% of your 1RM Snatch for 6 singles.
• CLEAN
  Work to 75% of your 1RM Clean & Jerk for 6 singles.
• 2 FRONT SQUATS + JERK
  Work at 70% of your 1RM Clean and Jerk 4 set

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.

Skills and Drills:

•  Establish a 2RM Bench Press

WOD:  Complete the Following for Time:  40 – 30 – 20 – 10

• Double Unders or Single Under (double the numbers)
• Ring Dips
• Push – ups

Then

• 1200m Row

Coached Class:
First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
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:

Warm-up: Hip mobility + Core Activation + Split Jerk technique work

Strength/Skill:

Establish a Heavy As Possible set of:

3 Push Press + 2 Push Jerks + 2 Split Jerks

*Once Barbell is unracked all reps must be completed

WOD: 15 Minute AMRAP:

• 6 Bar Facing Burpees
• 12 Back rack Reverse Lunge (95/65)
• 18 Wall- Balls (20/14)

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:

• Work up to 80-85% of most recent 1RM Full Squat Snatch
  Then: Complete 1 Full Squat Snatches + 3 Overhead Squats @ 80-85% Every Minute On The Minute For 10 Minutes

WOD: For time: 3 Rounds For Time:

• 15 Toes-to-Bar
• 12 Burpee Box Jump Overs (24/20) or Step-overs.
• 9 Hang Squat Thrusters (115/65)

Coached Class:
First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
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: 20 min AMRAP

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats
• 300m Row

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:  In teams of 2 complete 3 ladders:

3-6-9-12 etc

• Thruster

3-6-9-12 etc

• Pull-Ups

Rest 3 minutes

B) 7min Ladder of:

3-6-9-12 etc

• Overhead Squats

3-6-9-12 etc

• Push-Ups

Rest 3 minutes

C) 7min Ladder of:

3-6-9-12 etc

• Hang to Overhead

3-6-9-12 etc

• Wall Balls (20/14)

*Barberll weight: (95/65) for each Ladder, one athlete will do 3 barbell movements then 3
of the other movement. Then the other athlete will do 6 of the barbell movement then 6 of
the other movement. This pattern will continue for 7 minutes.

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
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

• 5 Sets
  3-Position Squat Snatch (Floor, Knees, Hips)
  build over 5 sets

WOD: 5 rounds for time of:

• 10 Burpee onto plate (45/25)
• 10 AB Rollouts
• 20 GHD
• 20 Box Jump (24/20)