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:

Rita Benavides working with Ben on his lifts

Skills and Drills:

WOD: For time: Every 2mins for 16mins
Squat C&J:

• 3 @60%
• 2 @70%
• 1 @80%
• 1 @85%
• 1 @90%
• 3 attempts @ 1RM Squat C&J

WOD B: 12 AMRAP

• 200m Run
• 12 Burpee Box Jumps (24/20)
• 9 C&J (135/95)

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: Complete rounds for 20 minutes of:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Squats
• 20 Pulls on the Rower

Score is total Calories Rowed.

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:

• 10min Work on Hollow Body Hold

WOD: Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:

• 30 Double-Unders or 100 Single Unders
• 15 repes (75/55) Power Snatches

After WOD: 1200m Run

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: 8 Rounds

• 20 Wall Balls (20/14)
• 2 Rope Climbs (Scale = 10 Pull-ups)

Then

• Run 1200m  together with 1 Med Ball (20/14)

Then

4 Rounds

• 20 Wall Balls (20/14)
• 2 Rope Climbs

Then

• Run 800m  together with Ball

Then

2 Rounds

• 20 Wall Balls (20/14)
• 2 Rope Climbs

Then

• Run 400m together with Ball

*Partners will work/rest alternating at will

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: 8 min AMRAP:

• 21 Shoulder to Overhead (95/65)
• 15 Russian KB swings (22/16)
• 9 Pull-ups

Rest 2min Then

10 minute EMOM:

• Odd: 30 sec Ring Support Hold
  Even: 40 sec Hollow Body Hold

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:

• 20min Work on  3RM Back Squat

WOD: For Time: 21-15-9

• Power Clean (135/95)
• Burpee Bar Hops

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:

• 10min Work on Hollow Body Hold

WOD: For time:

• 50 Wall-Ball shots
• 50 Deadlifts (185/125)
• 50 Handstand Push-Ups

*Each time you break a set of Wall-Ball shots or Handstand Push-Ups, Deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.