Looking forward to 2017 with our CrossFit SLO family!!!

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

• 100 Wall Balls (20/14)
• 100 Box Jump Overs (24/20)
• 100 Cal Row
• Run 1200m  (Together)
• 100 Cal Row
• 100 Box Jump Overs
• 100 Wall Balls

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 ( Cancelled )

*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 of:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Then

3 rounds of:

• 12 Deadlift  (155/105)
• 9 Hang Power Clean

2000m Row

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p ( Cancelled)

*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:

• 30 Box Jumps (24/20)
• 30 Pull-ups
• 30 Kettlebell Swing (22kg/16kg)
• 30 Front Squat (135/95)
• 30 Toes to Bar
• 30 S2OH (135/95)
• 30 Deadlifts (135/95)
• 30 Wall Balls (20/14)
• 30 Burpees
• 30 Double Unders or 100 Single Unders

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 ( Cancelled )

*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:

• SNATCH
  5 X 2. Start at 60% of 1 RM Snatch. Level load across all sets.

• SQUAT CLEAN and JERK
  6 X 2. Start at 70% of 1 RM Clean & Jerk. Level load across all sets.

• FRONT SQUAT
  Work at 65% of your 1RM Fack Squat 4 sets 3reps

• CORE – LIFTERS CHOICE
  Select three core exercises and superset them together for 3 rounds.

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p ( Cancelled )

*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: 5 rounds for time of:

• Run 800 meters
• 30 GHD Sit-Ups
• 30 Hip Extensions

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 ( Cancelled )

*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:

• Clean and Jerk

WOD: For time:

• 15 Burpees Jumping Over the Barbell
• 5 reps (165/105) Clean and Jerks
• 12 Burpees  Jumping Over the Barbell
• 4 reps (165/105) Clean and Jerks
• 9 Burpees  Jumping Over the Barbell
• 3 reps (165/105) Clean and Jerks