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:

Sanaz finishing up with 16.1

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

Skills and Drills:

• Back Squat
  1 Rep Max
  20 Minutes to Establish

WOD: 12-9-6 reps for time of:

• Snatch Grip Deadlift (135/85)
• Hang Power Snatch
• Overhead Squat

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:

Adriana working on her Split Jerk!

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

Skill and Drills:

WOD: “Jack“ As many rounds as possible in 20 minutes of:

• 10 Push Press (115/85)
• 10 Kettlebell Swings (24/16)
• 10 Box Jumps (24/20)

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:

Melissa working on her Deadlifts!!!

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

Skills and Drills:

• Holly Body Position
• Ring Dips
• Chest to Bar Pull-Ups

WOD: 21-18-15-12-9-6-3 reps for time of:

• Double Unders or Single Unders double the reps
• GHD sit-ups
• Deadlift (185/105)

Have a good weekend Athletes!!!

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: Partner WOD: 28min AMRAP

• Partner A: Run 400m
• Partner B: Clean and Jerk (135/85)
  Switch and repeat.

• Partner A: Run 400m
• Partner B: Double Unders (10 DU = 1 rep) and Single Unders (20 SU = 1 rep)
  Switch and repeat.

• Partner A: Run 400m
• Partner B: Back Squat (135/85)
  Switch and repeat.

• Partner A: Run 400m
• Partner B: Burpees
  Switch and repeat.

If they complete the 4 couplets, start again with the first one.

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:

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

Skills and Drills:

• POWER SNATCH
  Work up to 65% of your 1RM Snatch.
  6 sets 1rep
• POWER CLEAN + PUSH JERK
  Work at 65% of 1RM C&J.
  6 sets 1rep
• BACK SQUAT
  Work at 75% of 1RM Back Squat.
  3 sets 2reps

3 sets 12reps

• HANGING LEG RAISE
  Keep arms long and relaxed
• PLATE CRUNCH (24/15)
• BACK EXTENSIONS

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:

WOD: For time:

• 800m Run
• 50 Push-Ups
• 50-meter  Bear Crawl
• 800m Run
• 50-meter Bear Crawl
• 50 Push-Ups
• 800m Run