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:

• 60 Thrusters (95/65) Partner Hangs from Pull-up Bar
• 60 Pull-ups (Partner holds Bar in front rack)
• 60 Box Jumps (Partner holds bottom of Squat)
• 60 KB Swings (28kg/16kg) (Partner plank position)
• 10 each alternate 200-meter sprints
  EMOM 2 Burpees each. Start the WOD with 2 Burpees

If partner doing the static hold stop. Then the working partner must stop too.

Coached Classes
First Class at 6:30a (Class Canceled)
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:

Melissa P. working!!!

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

Skills and Drills:

WOD: 6 Rounds for Time:

• 2 15ft Rope Climb or 8 Rope Pulls
• 6 Push Press (155/105)
  Take Push Presses from the rack.
• 12 Kettlebell Swing (24/16)
• 200m Row

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:

Cate working on her Cleans!!!

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

Skills and Drills:

WOD:For time:

• 100 Bench Press (135/85)

*Run 400m every time you rack the barbell or rest it on your chest.

4min Rest Then

EMOM for 15 Minutes

• 3 Power Clean (135/85)

Then

• Front Squat 1 + 1/4
  3 – 3- 3- 3

Coached Class:
First Class at 6:30a (Canceled)
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: Strength

WOD: For time:

• 55 Handstand Push-Ups
• 55 Calorie Row
• 55 Wall-Ball shots (20/14)
• 55 Deadlifts (225/155)

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: 4 rounds for time of:

• 20 reps Sumo Deadlift High Pulls (135/85)
• 30 GHD Sit-Ups

Coached Class:
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

Skills and Drills:

WOD:

• Inverse Tabata Shoulder Press (135/85)
• Inverse Tabata Front Squat (225/125)
• Inverse Tabata Deadlift (315/175)

*The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

*Post total number of reps for each exercise.

After WOD 5min Abs

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 of:

• 400m Kettlebell Run (20kg/16kg)
• 100 Pull Ups
• 100 Power Clean (95/65)
• 100 Sit Up
• 10 Rope Climb
• 100 Air Squats
• 100 Push Press (95/65)
• 400m Kettlebell Run (24/16)
  * Only one person is working out at one time. While first Partner is completing the chipper, the second Partner is holding a Kettlebell.
  * If the Kettlebell touches the ground, both partners must stop and complete 5 Burpees.
  * The Kettlebell can be held anyway. However, the Kettlebell cannot rest on the feet.