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: 25-20-15-10-5

• Front Squat (95/65)(135/95)
• HSPU
• Box Jumps (24/20)
• S2OH (95/65)(135/95)

*Partners will alternate work/rest at will

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

Curtis P

1. Power Clean
2. Right Leg Lung (Front Rack)
3. Left Leg Lunge (Front Rack)
4. Push Press

WOD: AMRAP (As Many Reps As Possible) in 14 Minutes of:

• 3 Curtis P’s (95/65)
• 20 Double Unders or 50 Single Unders

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:

WOD: Make 3 attempts at each of the following:

• Max set L Pull-Up
• Max distance Handstand Walk
• Max set Pull-Up
• Max time Handstand Hold

Then

• 1000m Row

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:

WOD: For Time:

• 25 Chest to Bar Pull-Ups
• 50 Box Jump (24/20)
• 25 Double Unders
• 50 Back Extensions
• 25 Ring Dips
• 50 Knee to Elbows
• 25 Wall Ball (20/14)
• 50 Sit-Ups

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **9:00a-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:

• Burpee + (185/135) Back-Squat ladder
  Rest 3 minutes
• Burpee + (115/85) Shoulder-Press ladder
  Rest 3 minutes
• Burpee + (245/170) Deadlift ladder

*M Scaled to 115# (Front Squats) 75# and 155#
*F Scaled to 85# (Front Squats) 55# and 125#

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

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:

WOD: 4 rounds for time

• 100 ft Walking Lunge
• 200 m sprint
• 20 Double Unders or 50 Single Unders
• 30 Pull Ups
• 40 Air Squats