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

• 2000m Row
  ( Partner must hold their barbell at the top of a Deadlift 135/95 )

Then

20 Rounds ( Alternating at will )

• 5 Pull-ups
• 10 HR Push-Ups
• 15 Squats
  ( Partner must hold their barbell in the front rack 135/95 )

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:

Adriana working on her lifts!

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

Skills and Drills

• Snatch grip upright row 3 sets 8reps (75/55)

WOD:

• Power Snatch work at 60% of your 1RM Snatch 8 sets 1rep
• Deadlift work up to 90% of your 1RM Deadlift

Then

Superset for 3 rounds.

• Push Up & Row
• Straight Bar Curls
  8 reps with each arm per set.

Then

Superset for 3 rounds. 30sec.

• Bicycle Kicks
• V-UPS
• Side Plank
  Hold for 30 seconds each side per set.

Or

Superset for 3 rounds. 12 – 15reps

• Shoulder Press
• Back Squat
• Bicep Curls
• Bench Press
• Ring Row

Then

Superset for 3 rounds. 30sec.

• Bicycle Kicks
• V-UPS
• Side Plank
  Hold for 30 seconds each side per set.

Coached Classes
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.

Skills and Drills:

WOD: For Time: 5 Rounds

• 10 or 6 Ring Dips
• 10 Box Jump Overs (24/20)
• 15 Cal Row

Rest 1 min

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: 3 Rounds for Time:

• 10 Hang Power Clean and Jerks (135/65)
• 15 HR Pushups
• 20 Russian KBS (22/16)

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:

• Squat Clean

WOD: 3 rounds for time of:

• Row 50 calories
• 150 Double-Unders
• 50 Walking Lunges

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:

• Pull-Up Bar Drills: L Pull-Up

WOD: For time:

• 21 Thrusters (95/65)
• Run 400 meters
• 18 Thrusters
• Run 400 meters
• 15 Thrusters
• Run 400 meters