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:

Norma working on her Toe 2 Bar!!

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

Skill and Drills:

• L1: 4 x 4 – 5sec. Tempo
• L2: 4 x 4 – 5sec. Weighted Tempo
  Tempo: 3sec. hold with Chin above the Bar: 5sec. negative

WOD: As many rounds as possible in 15 Minutes:

• 20 Calorie Row
• 20 Kettlebell Swing (20/16)
• 10 toes to bar

Coached Class:
First Class at 6:30a
Second Class at 9:15a
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:

Norma, Caitlin and Morty! CFSLO Family

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

Skills and Drills

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

After Skills and Dills

Superset for 3 rounds. REST 1:00 in between rounds.

• Flutter Kicks :30sec
• Bicycle Kicks :30sec
• Toe Touches :30sec
• Alternating Leg V-Ups :30
• Planks :30sec

Happy Easter!!!

Coached Classes
First Class at 6:30a
Second Class at **12:00p – 4:15p (OPEN Gym)
Last Class at 5:30p (Friday Night WOD)

*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

Strength

• Front Squat 10.10.10.10 at 60% of your 1RM Front Squat

WOD: 4 rounds for time:

• 25 Sit-Ups
• 10 Box Step Ups with Kettlebell (20/16)
• 200m Run

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:

1 round of:

• 30 Hang Power Cleans (115/75)
• 15 Ring Dips
• 2 15-ft. Rope Climb

Then, 2 round of:

• 20 Hang Power Cleans (115/75)
• 10 Ring Dips
• 2 15-ft. Rope Climb

Then, 3 round of:

• 10 Hang Power Cleans (115/750
• 5 Ring Dips
• 2 15-ft. Rope Climb

Coached Class:
First Class at 6:30a
Second Class at 9:15a
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:

Lexi, Bruce, Tim, Sam Norma, Wilson, and Bonnie

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

Warm-Up:

• 10 Pass Throughs
• 10 Good Mornings w/Rotation
  2 x :
• Run 200m or Row 250m (moderate/fast pace)
• 10 Tempo Goblet Squats w/KB 3 sec tempo
• 4 Strict Toes-2-Bar
• 10 Kip Swing
• 5 Strict Pull-Up

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: 21-18-15 for time of:

• Hang Power Snatch (95/65)
• 600m Run

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:

Norma doing 16.4

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

Skill and Drills:

• Push Jerk 3-3-3-3-3 work up to your 65% Clean and Jerk

Then

WOD: 3 Rounds for time of:

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

After WOD 5min Abs