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:

• Handstand Holds 5 sets 30sec.

WOD: 27-21-15 reps for time of:

• Thrusters (95/65)
• Pull-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: Strength

• Deadlift
  5 – 5 – 3 – 3 – 1 – 1 – 1
  As always, with solid form, go as heavy as possible for all 7 sets.

WOD: Tabata

• Tabata Push-Ups
• Tabata Air Squats
• Tabata Burpees
• Tabata Kettlebell  Swing (20/16)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is 1min rest between exercises.

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:

• 5 Chest-to-Bar Pull-Ups
• 10 Ring Dips
• 15 Overhead Squats (95/65)

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 Rope Climbing

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

Drills and Skills

WOD: Complete as many rounds as possible in 20 minutes of:

• Row 300 meters
• 2 15-ft. Rope Climbs

Closed!!!

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

• Shoulders to Over Head 10,000lbs
• Front Squat 10,000lbs
• Hang Power Cleans 10,000lbs
• Deadlifts 10,000lbs

Choose your own weight. (example: 100lb x 100 reps = 10,000lbs)
Partners MUST use the same weight, so only 1 barbell between partners.
Weights may change between movements but CANNOT change within the same movement.
*Male/Male AND Male/Female partners will complete 10,000lbs
*Female/Female partners will complete 7,000lbs
Movements must be completed in order.

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 or call us prior to class.

CrossFit San Luis Obispo WOD:

Memorial Day WOD: “BLAKE”
Four rounds of:
100 foot Walking lunge with 45/25 plate held overhead
30 Box jump, 24/20 inch box
20 Wallball shots, 20/14 pound ball
10 Handstand push-ups

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

Skills and Drills:

WOD:

• POWER SNATCH
  6 X 2 @ 65% of 1RM. Level load across all sets.

• POWER CLEAN
  Work to 75% of 1RM. 6 X 1
  Level load across all sets.

• FRONT SQUAT
  4 X 2 @ 80% of 1RM. Level load across all sets.

Then

• BACK EXTENSIONS
  3 sets 15reps
• Flutter Kicks 3 sets 1min
• Overhead Med Ball Sit-Ups 3 sets 15reps
• Planks 3 sets 1min