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

• SNATCH
  5 X 2. Start at 60% of 1 RM Snatch. Level load across all sets.
• CLEAN and JERK
  6 X 2. Start at 70% of 1 RM Clean & Jerk. Level load across all sets.
• PAUSE BACK SQUAT
  Work at 65% of your 1RM Back Squat 4 sets 3reps
  Hold for a one second isometric pause at the bottom of each rep
• CORE – LIFTERS CHOICE
  Select three core exercises and superset them together for 3 rounds.

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

*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:

• Kettlebell Snatches

WOD: 5 rounds for time of:

• 12 Left-arm Kettlebell Snatches (24/16)
• 12 Right-arm Kettlebell Snatches (24/16)
• 250-m Row
  Rest 1 minutes

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:

Cate doing 15.5

Skills and Drills:

• Deadlifts
  Build up to a heavy or max Deadlift

WOD: 10 rounds for time of:

• 3 Handstand Push-Ups
• 6 Deadlifts (225/125)
• 12 Pull-Ups
• 24 Double Unders or 75 Single Unders

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

*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:

• Clean and Jerks

WOD: For time:

• 20 Calorie Bike or Row
• 20 reps (165/115) Clean and Jerks
• 20 Calorie Bike or 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:

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

Skills and Drills:

WOD: 3 rounds for time of:

• Run 400 meters
• 15 pull-ups
• 50 squats
• 15 pull-ups

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 5 Rounds:

• 30 Box Jumps (24/20)
• 30 Wall Balls (20/14)
  (partners alternate running 200m)

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

• Rope Climb

WOD: 5 rounds for time:

• 2 15ft. Rope Climb
• 20 Kettlebell Swing (20/16)
• 24 Walking Lunges