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:

• 15 Back Squat (135/95)
• 7 Strict Pull-Ups
• 400m Run

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:

• Deadlift- work up to a heavy 1 rep for the day.
  intent is to get heavy today w/good form! (does not need to be a new 1RM)

WOD: 3 Rounds for Time:

• 400 Meter Row
• 12 Deadlifts (225/155)
• 21 Box Jumps (24/20)

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: Every 2mins

• Squat Snatch
  2@60%
  2×2@65%
  3×2@70%

WOD: 3 Rounds

• 15 Hang Power Snatch (95/65)
• 15 Burpee Bar Hops

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:

• Cleans

WOD: 10 rounds for time of:

• 5 Power Cleans (155/85)
• 10 Walking Lunges

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:

WOD: Circuit Training 3 sets. 1 set = 3 rounds of 30sec per station rotate all 5 exercise is 1 round. After 3 rounds, 1min rest.

• 🙂 See you tomorrow!!!

Coached Classes
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:

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

Skills and Drills:

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

WOD: “DVB” For time:

• Run 1 mile with a 20-lb. medicine ball
  8 rounds of:
• 10 Wall-Ball shots
• 1 Rope Climb

• Run 800 meters with a 20-lb. medicine ball
  4 rounds of:
• 10 Wall-Ball shots
• 1 Rope Climb

• Run 400 meters with a 20-lb. medicine ball
  2 rounds of:
• 10 Wall-Ball shots
• 1 Rope Climb

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:

• 50 Box Jumps (24/20)
• 25 Handstand Push-Ups
• 40 Box Jumps (24/20)
• 20 Handstand Push-Ups
• 30 Box Jumps (24/20)
• 15 Handstand Push-Ups
• 20 Box Jumps (24/20)
• 10 Handstand Push-Ups
• 10 Box Jumps (24/20)
• 5 Handstand Push-Ups