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 Curtis P (95/65)
  1 X Curtis P = Hang Squat Clean + Lunge + Lunge + Push Press

Then

• 16 X 200m Run (Partners will alternate running 200m)

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:

WOD: CFSLO TRAINING 45min

• Circuit Training 30sec/10sec. 5 exercises 30sec per station rotate all 5 exercise is 1 round. After 3 rounds then 1min rest.
  3 X 3.

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:

• Front Squat
  10 @60%, 8 @65%, 6 @70%, 6 @75%, 4 @80%

WOD A: 5 AMRAP:

• 5 Power Cleans (95/65)
• 5 Front Squats (95/65)
  Rest 5 mins

WOD B: 7AMRAP

• 7 Burpee Bar Hops
• 7 Hang Power Snatch (75/55)

After WOD

• 3 sets 15reps V-Up with Med Ball (20/14)
• 3 sets 15reps Abs with Med Ball  (20/14)
• 3 sets 1min Planks

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:

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

Skills and Drills:

• Cleans 6 sets 1rep work up 85% of your 1RM Clean and Jerk

WOD: “Angie” For time:

• 100 pull-ups
• 100 push-ups
• 100 sit-ups
• 100 squats

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 as many rounds as possible in 20 minutes of:

• Run 400 meters
• 25 Kettlebell Swings (22/16)
• 25 GHD sit-ups

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:

Morty at 54 years old. Deadlift @ 205lbs

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

Skills and Drills:

WOD:

• Snatch
  Work at 65% of your 1RM Snatch.
  6 sets 1rep
• Clean and Jerk
  Work to 85% of your 1RM Clean & Jerk for a single, then decrease for 3 X 1. For Drop Sets 3 X 1, decrease weight by 15kg.
• Back Squat
  Work at 80% of your 1RM Back Squat.
  5 SETS 3reps

• Back Extension 3 sets 10reps
• Hanging Leg Raise 3 sets 10reps
• GHD Sit Ups 3 sets 15reps

Closed!!!