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:

• Hang Snatch from Position 1
  7 single at 65% of your 1RM Snatch.
• Clean & Double Jerk, each set is 1 Clean + 2 Jerks. 5 sets at 70% of your 1RM Clean & Jerk.
• Back Squat 5 sets of 5 reps at 65% of your 1RM Back Squat.

Then

• 5min Abs

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:

16.2 Norma and Amy

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

Skills and Drills:

WOD: “Angie” For Time

• 100 Pull-Ups
• 100 Push-Ups
• 100 Sit-Ups
• 100 Squats

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

WOD: For time:

• 200 Double-Unders or 500 Single Unders
• 100 Power Snatches (95/65)
• 200 Double-Unders or 500 Single Unders

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: 2 Rounds for Max Reps:

• 2 Minute Handstand Hold (=120 reps)

1 Minute Rest

• 2 Minute Wallballs

1 Minute Rest

• 2 Minute KB Snatch, 24/16

1 Minute Rest

• 2 Minute GHD Sit-Up

1 Minute Rest

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:

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

WOD: 21-15-9 reps for time of:

• Deadlifts (225/105)
• Overhead Squats (135/85)

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: Partners For Time:

• Buy-In 400m Run as a Team

21-15-9 of:

• Partner Deadlifts (225 for MM, 220 for MF unevenly, 185 for FF)
  MM=male,male. MF=male,female. FF=female,female.
• Partner Bar Facing Burpees

Then

• 100 Wall Balls (20/14)
• 75 Pull-Ups with other Partner Overhead Plate Hold
• 50 Hand Release Push-Ups
  other Partner Pull-Up hang

Then

10 Round Alternating of:

• 9 Deadlifts (135/85)
• 6 Hang Power Cleans
• 3 Push Jerks

Then

• 500m Row each.

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: 21-15-9 reps for time of:

• Handstand Push-Ups
• Pull-Ups
• Box Jumps