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 or call 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:

• 6 Push Press (155/105)
• 12 Kettlebell Swings (24/16)
• 200m Row

*Take Push Presses from the rack.

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 or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills:

WOD: For Reps:

• 1 minute of Hang Squat Cleans (95/65)
• 1 minute of Burpees
• 1 minute of Toes-to-Bars
• 2 minutes of Hang Squat Cleans (95/65)
• 2 minutes of Burpees
• 2 minute of Toes-to-Bars
• 1 minute of Hang Squat Cleans (95/65)
• 1 minute of Burpees
• 1 minute of Toes-to-Bars

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 or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skill and Drills:

WOD: For time:

• 21 Thrusters
• 3 Legless Rope Climbs
• 15 Thrusters
• 2 Legless Rope Climbs
• 9 Thrusters
• 1 Legless Rope Climb

Men use 95 lb., women use 65 lb.

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 or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Drills and Skills

• EMOM 10
  2 Snatch (95/65)

WOD: 9-15-21 Reps for Time:

• Power Snatch (115/75)
• Burpee over the Bar

Coached Classes
First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email or call us prior to class please.

CrossFit San Luis Obispo WOD:

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

WOD: Partners For Time:

“Kelly” 5 Rounds

• 400m Run
• 30 Box Jumps (24/20)
• 30 Wall Balls (20/14)

Then

“Grace”

• 30 C&J (135/95)

Then

“Helen” 3 Rounds

• 400m Run
• 21 KB Swings (24kg/16kg)
• 12 Pull-ups

*Partners will alternate work/rest at will.

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:

Bonnie PR’s her Deadlift at 245lbs!!!

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

Skills and Drills:

WOD: 3 rounds for time of:

• 400m Run
• 40 GHD sit-ups
• 7 Deadlifts (255/155)

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 or call 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: 10 rounds for time of:

• 4 Chest to Bar
• 7 Handstand Push-Ups
• 12 Kettlebell Swing (22/16)