Coached Classes
First Class at 9:45a ( No Class )

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 (OPEN Gym)
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:

Dan, Clean 275lbs. with 7 Front Squat!

Bonnie PR’s her Back Squat at 200lbs (1 of 1) copy

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

Skills and Drills

WOD: On a 25-minute clock

• Run 1.5 miles

Then perform as many rounds as possible of:

• 11 Chest-to-Bar Pull-Ups
• 7 Hang Squat Cleans (155/85)
• 7 Push Presses (155/85)

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:

Memorial Day WOD: “BLAKE”
Four rounds of:
.100 foot Walking Lunge with 45/25 plate held overhead
.30 Box jump, 24/20 inch box
.20 Wallball shots, 20/14 pound ball
.10 Handstand push-ups

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

Skills and Drills:

Back Squat work up to

• 3 @ 70%
• 3 @ 80%
• 2 @ 90%

WOD: For Time 5 Rounds

• 10 Front Squats (155/105)
• 15 Toe’s to Bar

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:For Time:

• 2000m Row

Then

10 Rounds

• 5 Power Cleans (135/85)
• 10 Hand Release Push-Ups
• 15 Sit-ups (Rx + 2 Rope Climbs)

Then

• 2000m row

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:

• 10 minute EMOM
  1 Clean & Jerk (135/85)

WOD: For time: 30-20-10

• Russian KB Swings (22kg/16kg)
• Box Jumps (24/20)

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:

Rita Benavides working with Ben on his lifts

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

Skills and Drills:

• Front Squats
  3 reps @ 70% of 4 rep max
  3 reps @ 75% of 4 rep max
  3 reps @ 80% of 4 rep max
  3 reps @ 85% of 4 rep max
  AMRAP @ 90% of 4 rep max

WOD: 10 min AMRAP:

• 20 Overhead Squat (45/35)
• 10 Burpees
• 10 Handstand Pushup

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: 4 Rounds

• 90 Calorie Row
• 60 Burpee Bar Hops
• 30 Front Squats (135/95)
  *Only one person working.
  *Only 1 Rower & 1 bar