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:

Sat Partner WOD

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

Skills and Drills:

• American Swing + Pull Up Work

Drills: EMOM 12min

• 2 Squat Cleans (135/85)

WOD: “Annie” 50-40-30-20-10 rep of:

• Double-Under’s
• Sit-ups

Have a good weekend Athletes!!!

Sam and Mel!!!

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

• 1200m Run Together
• 100 Box Jump overs (20)
• 100 Wall Balls
• 100 Burpee to plate
• 100 Pull-ups
• 100 Burpee to plate
• 100 Wall Balls
• 100 Box Jump over
• 1200m Run Together

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

WOD: Workout 16.4 Variations

Rx’d
Complete as many rounds and reps as possible in 13 minutes of:

• 55 Deadlifts
• 55 Wall-Ball Shots
• 55-Calorie Row
• 55 Handstand Push-Ups

Men Deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women Deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled
Complete as many rounds and reps as possible in 13 minutes of:

• 55 Deadlifts
• 55 Wall-Ball Shots
• 55-Calorie Row
• 55 Hand Release Push-Ups

Men Deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women Deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Coached Classes

First Class at **6:30a
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:

• Russian Swing + Pull Up Work

Strength

• Every minute on the minute for 15 minutes:
  1 Hang Clean (135/85)

WOD: 3 rounds for time:

• 25 GHD Sit-Up
• 7 Behind the Neck Thruster (95/65)

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:

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

Warm-Up:

Skills and Drills: Deadlift- 1 Rep Max

• Work up to a heavy 1 reps for the day.
  intent is to get heavy today w/good form! (does not need to be a new 1RM)

WOD: 15 Minute AMRAP:

• 6 Burpee Box Jumps (24/20)
• 200m Row
• 24 Walking Lunges
• 24 AbMat

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:

Sanaz finishing up with 16.1

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

• 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
• 5 Strict Pull-Ups

Skill and Drills: Back Squat

• Work up to 90% for 1 Rep
  Drop-Set: 1 x 5

WOD: 14 Minute AMRAP:

• 2 Muscle Ups
  Scaling Muscle Ups: Jumping Muscle Ups, not jumping dips!
  or 6 Pull-Ups + 6 Ring Dips each round.
• 4 Thrusters (135/95)
• 8 Kettlebell Swings (20kg/16kg)