CrossFit San Luis Obispo

Coached Class:
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
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 prior to class.

CrossFit San Luis Obispo WOD:

Skills and Drills:

WOD:For time: 5 rounds of:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Then

3 rounds of:

• 12 Deadlift (155/105)
• 9 Hang Power Clean
• 6 Push Jerk

Then

• 1600m Row

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **9:00a-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.

Skill and Drills:

WOD: 7 rounds for time of:

• 10 Handstand Push-Ups
• 2 Rope Climbs

Coached Class:
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
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 prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills:

WOD: 5 rounds for time of:

• Run 800 meters
• 25 reps (75/55) Overhead Squats
• 25 reps (75/55) Sumo Deadlift High Pulls

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 for time of: Teams of 3:

• 100 Calorie Row
• 100 Box Jump Overs (24/20)
• 100 Deadlifts (155/105)
• 100 Wall Balls (20/14)
• 100 Burpee Bar Hops
• 100 Wall Balls
• 100 Deadlifts
• 100 Box Jump Overs
• 100 Calorie Row

*Movements must be completed in order. One barbell for all 3 athletes. Only one athlete works at a time.

Coached Classes
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
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 prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills

WOD: 3 rounds for time:

• 15 Hand Release Push-Ups
• 200m Run
• 15 Box Jumps (24/20)
• 200m Run
• 15 Burpees

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **9:00a-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.

Skills and Drills:

• Snatch (Bar Only)

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

• 20 GHD sit-ups
  10 left-arm overhead walking lunges
  10 right-arm overhead walking lunges

Use a (22kg/16kg) Kettlebell on the lunges.