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

Skills and Drills:

WOD: “Kelly” for time: 5 rounds for time of:

• Run 400 meters
• 30 Box Jumps (24/20)
• 30 Wall-Ball Shots (20/14)

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: “Linda” For Time 10-9-8-7-6-5-4-3-2-1

• Deadlift at 150% Bodyweight
• Bench Press at 100% Bodyweight
• Clean at 75% Bodyweight

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: Strength

• Push Press + Push Jerk + Split Jerk
  7 x (1+1+1)

WOD: J.T.  21-15-9 reps for time of:

• Handstand Push-Ups
• Ring Dips
• Push-Ups

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 60 minutes of:

• 17 Power Cleans (135/85)
• 75 squats
  Unload the barbell and carry it 200 meters away.
  Return to the plates and then carry one forward to the barbell.
  Retrieve the second plate, carry it forward and reload the barbell for the next round

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:

Norma working on her Toe 2 Bar!!

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

Skills and Drills:

• 3 x 2 Muscle Ups
  Scaling Muscle Ups: Jumping Muscle Ups, not jumping dips!
  or 6 Pull-Ups + 6 Ring Dips each round.

• Overhead Squat (95/65)
  4 – 4 – 4 – 4

WOD: 30, 25 and 20 Reps for Time:

• Knees to Elbow
• Ab-Mat Sit-Up
• L-Sit (Seconds)
• Hollow Hold (Seconds)

Have a good weekend Athletes!!!

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 of 3: 4 Rounds 2:00min at each station

• Station 1 – Max Hang Power Cleans (135/95)
• Station 2 – Max Burpee to Plate (45)
• Station 3 – Max Calorie Row
  Rest 2mins after all members have completed all 3 stations.

*Score = Total Reps
*Partners will start at different stations and rotate every 2mins
*All partners will rest at the same time.