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:

Aaron doing 16.3

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

Skills and Drills: Pull-ups

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

WOD: 4 Rounds for time of:

• 30cal Row
• 20 HR Push-Ups
• 10 Deadlifts (choose weight)
• 20 Air Squats
• 200m Run

Do a fun activity with your family and friends!!!

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 Tabata:

• Tabata Back Squat w/Bar (45/35)
• Tabata Push Press (45/35)
• Tabata Sit-Ups
• Tabata Push-Ups
• Tabata Planks
• Tabata Kettlebell Swings (20/16)
  Count total Reps;
  The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is 1min rest between exercises.

After WOD: 16 200m Run

Coached Classes
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

WOD: Workout 16.3 Variations

Rx’d: Complete as many rounds and reps as possible in 7 minutes of:

• 10 Power Snatches
• 3 Bar Muscle-Ups
  Men use 75 lb.
  Women use 55 lb.

Scaled:  Complete as many rounds and reps as possible in 7 minutes of:

• 10 Power Snatches
• 5 Jumping Chest-to-Bar Pull-Ups
  Men use 45 lb.
  Women use 35 lb.

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

• Cleans: work up to 85% of your 1RM Clean and Jerk

WOD:

7 Rounds For Time of:

• 200m Run
• 2 15ft Rope Climb.
  Scale the Rope Climb to 10 Ring Rows
• 7 Hang Power Clean (135/65)
• 2 Minutes rest

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:

Sanaz, Lexi, Bonnie and Sam

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

Warm-Up:

Skills and Drills: Strength

• Cycled Push Press (135/85)
  5-5-5-5-5

WOD: As many rounds as possible in 18 minutes:

• 20 Wallball (20/14)
• 30 Deadlift (115/75)
• 10 handstand pushup
• 15 Snatch (115/75)
• 200m 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:

16.2 Norma and Amy

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

Skill and Drills: Core Work:

• 4 Rounds (not for time)
• 20 MedBall Toe Crunches (20/14)
• 20 Russian Twists 10/side
• 1 Minute Plank Hold
  Rest 1min.

WOD: 4 Rounds for time of:

• 50 Double Unders
  Scale: 25 Reps/Attempts or
  150 Single Unders
• 25 Russian KB Swings (20/16)

Then

• Row 500m