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:

• 100cal Row
• 200 Walking Lunges
• 100 Deadlifts (135/95)
• 200 Abmat Sit-ups
• 100 Burpee Bar Hops

*Partners will alternate Running 200m and completing the chipper
*Movements must be done in order

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: 3 rounds for time of:

• 21 Power Snatch (95/55)
• 21 L Pull-Ups
• 21 Power Snatch (95/55)
• 21 L Pull-Ups

Coached Class:
First Class at 7:00a
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:

• Cleans

WOD: 21, 15 and 9 reps for time of:

• Deadlift, 225/155
• Handstand Pushup
• 200m Run

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: “The Filthy Fifty” For time:

• 50 Box Jumps (24/20)
• 50 Jumping Pull-ups
• 50 Kettle Bell Swings (22/16)
• 50 Steps Walking Lunges
• 50 Knees to elbows
• 50 Push Press (45/35)
• 50 Back Extensions
• 50 Wall Ball Shots (20/14)
• 50 Burpees
• 50 Double-unders

Coached Class:
First Class at **7:00a (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:

• SNATCH PULL + LOW HANG POWER SNATCH
  Work at 60% of your 1RM Snatch. 7 sets 1rep

• POWER CLEAN + 2 PUSH JERKS
  Work at 65% of your 1RM Clean & Jerk. 6 sets 1rep

• BACK SQUAT
  Work at 70% of your 1RM Back Squat. 4 sets 3reps

• BACK EXTENSION 3 sets
  Hold for 45 seconds per set. Resistance optional.
• HANGING LEG RAISE 3 sets 15reps
• PLANKS 1min Hold 3sets

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 Cal Row
• 100 Hand release Pushups
• 100 Toes to Bar
• 100 Kettlebell Swings (20/16)
• 100 Air Squats
• 200 Sit-ups
  *Partners Work/Rest
  *Movements and reps maybe divided and rearranged any way.