No Class! Come to the SLO County Games instead!
Wishing our coach Norma Valadez and our CrossFitSLO athletes Jordan Frederiksen, Natalie Cristiani, and Robert Keathley much luck in the SLO County Games competition at Atascadero CrossFit.
We’d love to have everyone come to cheer & support our athletes….See you at 9:20 at Atascadero CrossFit.

Coached Classes
First Class at **6:30a (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: Each for time:

• Row 2000m
• Row 1500m
• Row 1000m
• Row 500m

*Rest 5 minutes between each effort.

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:

• Push-Press

WOD: 5 rounds for time of:

• 20 Push Press  (95/65)
• 10 Hand-release Push-Ups
• 200m Run

Coached Class:
First Class at **6:30a (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:

• Power Snatch (115/85)
  10 min EMOM

WOD: For Time: 5 rounds for time:

• 21 Air Squat
• 15 Abmat Sit-Up
• 9 Strict Pull-Up

*10 minute time cap.

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: Five 3-minute rounds of:

• 10 reps (185/105) Front Squats
• 10 Box Jumps (27/23)
• Row for max calories

Rest 3 minutes between rounds.

*For Scale, choose a weight that’s appropriate for you
that’s very challenging but you can get those 10 Front Squats.

Coached Class:
First Class at **6:30a (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:

• Standing hollow pull downs for this drill we stay in hollow the entire time
  (tuck ribs under, tuck pelvis under and maintain that banner shape body shape body as
  you move through banded pull. We are training our body to be in one static position (hollow)
  while other parts are moving – like the shoulders.

WOD: 15-12-9 reps for time of:

• Toes-to-Bars
• Wall-Ball shot (20/14)
• Thrusters (75/55)