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 For Time: Teams of 3:

• 150 Calorie Row
• 100 Deadlifts (135/95)
• 100 Calorie Row
• 80 Hang Power Cleans (135/95)
• 80 Calorie Row
• 60 Front Squats (135/95)
• 60 Calorie Row
• 40 Push Jerks (135/95)
• 30 Calorie Row
• 30 Squat Clean Thrusters (135/95)

Coached Classes
First Class at 6:30a
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:

WOD:

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

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

• BACK SQUAT
  Work to a 5RM, Then 1 drop set. Drop set at 20kg.

• PUSH PRESS
  3 X 5. Start at 60% of 1RM Clean & Jerk. Level load across all sets.

Superset 3 sets 12reps

• BACK EXTENSIONS
• REVERSE HYPER

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:

WOD: For Time:

• 1200m Row
• 50 Walking Lunges
• 10 Hand release Push-Ups
• 15 Pull-Ups
• 400m Run
• 15 Pull-Ups
• 50 Walking Lunges
• 10 Hand release Push-Ups
• 1200m 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: 30min

• CLEAN
  Work to 90% of your 1RM Clean & Jerk for a single, then decrease weight for 2×2.
  For Drop Sets 2×2, decrease weight by 15kg.

WOD: Complete as many rounds as possible in 7 minutes of:

• 10reps (135/85) Sumo Deadlift High Pulls
• 10reps (135/85) Push Presses

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:

WOD: “Nancy” 5 rounds for time of:

• 400-meter run
• 15 (95/65) Overhead Squats

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: For time:

• 8 Deadlifts (365/245)
• 40 GHD Sit-Ups
• 80 Double-Unders
• 4 Rope Climbs
• 80 Wall-Ball shots (20/14)
• 4 Rope Climbs
• 80 Double-Unders
• 40 GHD Sit-Ups
• 8 Deadlifts

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 For Time:

• 110 Curtis P (95/65)

Then

10 Rounds of

• 5 Burpees
• 10 HR Push-ups
• 15 Air Squats
  Alternate after each movement example Partner (1) 5 Burpees, Partner (2) 10 HR Push-Ups, Partner (1) 15 Squats, Partner (2) 5 Burpees…

Then

• 1 mile Run together.