CrossFit San Luis Obispo

Coached Classes
First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class please.

CrossFit San Luis Obispo WOD:

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

WOD: Partner WOD: In order, for time:

Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at 9:00a (Cancelled)
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 prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills:

• Work up to 80-85% of 1RM Power Clean

Then: 12 Minute EMOM of:

• 1 Power Clean + 3 Hang Squat Cleans (Unbroken Set)

• 6 Clean & Jerks (135/85)
• 400m Medicine Ball Run (20/14)

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00a-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 prior to class.

CrossFit San Luis Obispo WOD:

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

Warm-up:

Skill and Drills:

• GHD Sit-Ups
• Toes-to-bars
• Wall-Ball (20/14)

First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at 9:00a ( Cancelled )
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 prior to class.

CrossFit San Luis Obispo WOD:

Skills and Drills:

• 2×4 Empty Barbell Muscle Snatch

    Establish a Heavy Set of:

•     Hang Power Snatch + Squat Snatch from the ground + Overhead Squat

WOD: 4 Rounds for Time:

• 15 Burpee Box Jump Overs (24/20)
• 21 Power Snatch (75/55)

Coached Class:
First Class at **6:30a (Cancelled)
Second Class at **12:00a-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 prior to class.

CrossFit San Luis Obispo WOD:

Happy Birthday Lilli!!!

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

Skill and Drill:

• Work up to 90%-100% of your 1RM Power Clean

Then complete 6 singles AHAP: (As heavy as possible)

• Power Clean & Jerk

WOD: For Time:

• 45 Pull-ups
• 15 Power Cleans (135/85)
• 30 Pull-ups
• 10 Squat Cleans (155/105)
• 15 Pull-ups
• 5 Squat Clean & Jerks (175/115)

Coached Class:
First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at 9:00a (Cancelled)
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 prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills:

• Back Squat
  3×5

WOD:  Then, complete as many rounds as possible in 10 minutes of:

• 25 wallballs (20/14)
• 250m row