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:

• Seated Box Jumps
  5×5
  all sets at a height that is challenging.

WOD: 5 Rounds for Time:

• 25 Calorie Row
• 15 KB Swings (20/16)
• 9 Burpees

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:

• Deadlift- 3 Rep Max (PRE-WOD)
  work up to a heavy set of 3 reps for the day.
  intent is to get heavy today w/good form! (does not need to be a new 3RM)

WOD A: 7 EMOM

• 1 Power Snatch + 1 Hang Squat Snatch

2min Rest Then

WOD B: 10AMRAP

• 3 Squat Snatch (135/95)
• 6 Power Clean (135/95)
• 9 TTB

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:

• Work on you Kipping
  It’s important to focus on maintaining tension throughout the entire body and bow by switching between a globally flexed (hollow body) or globally extended (superman) position without breaking or bending.

WOD: For Time:

• 800m Run
• 30 GHD Sit-Up
• 30 Burpee Pull-Ups
• 30 GHD Sit-Up
• 800m Run

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: For Time

• 60 Deadlifts (185/125)
• 400m Run together
• 80 Back Squats (135/95)
• 400m Run together
• 100 S2OH (95/65)
• 400m Run together
• 120 Air Squats
• 400m Run together
• 150 Sit-ups
• 400m Run together

Partners alternate work/rest at will

Coached Classes
First Class at 6:30a
Second Calss 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

• Halt Snatch 7 x 1 work up to @ 80 %
• Clean & Jerk 6 x 1 @ work up to 85 %
• Front Squat 4 x 3 @ 75 %

After Skills and Dills

Superset for 2 rounds. REST 1:30 in between rounds.

• Flutter Kicks 2 x 0:30
• Bicycle Kicks 2 x 0:30
• Toe Touches 2 x 0:30
• Alternating Leg V-Ups 2 x 0:30
• Planks 2 x 1:00

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:

Sam and Mel!!!

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

Skills and Drills:

• Work on Split Jerk at 65% – 70% of your 1RM Clean and Jerk

WOD: 3 Rounds

• 21 Push Jerks (95/65)
• 14 Back Rack Lunges (95/65)
• 9 Burpees

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:

• Snatch 15min EMOM (115/65)

WOD: Complete as many rounds and reps as possible in 12 minutes of:

• 15 Box Jump Over (24/20)
• 15 Power Snatches, (95/55)