CrossFit San Luis Obispo

We will be closed for Labor Day. Enjoy your day with family and friends!!!

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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:

• 100 Wall Balls (20/14)
• 100 Box Jump (24/20)
• 100 Cal Row
• Run 400m (together)
• 100 Cal Row
• 100 Box Jump
• 100 Wall Balls

Coached Classes
First Class at 7:00a
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:

• SNATCH COMPLEX CEC + HANG SNATCH
  Floor to knee: 3 sec concentric. Knee to Floor: 3 sec eccentric. Floor to knee: 3 sec concentric then perform a Hang Snatch.
  Work at 70% of your 1RM Snatch. 6 sets
• CLEAN AND JERK
  Work at 75% of your 1RM Clean & Jerk. 6 sets 1rep
• FRONT SQUAT
  Work at 75% of your 1RM Front Squat. 4 set 2reps

WOD: 3 rounds, each for time, of:

• 1-mile bike
  Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.

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 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 Back Squat (135/95)
• 7 Strict Pull-Ups
• 400m Run

Coached Class:
First Class at 7:00a
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:

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

WOD: 3 Rounds for Time:

• 400 Meter Row
• 12 Deadlifts (225/155)
• 21 Box Jumps (24/20)

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 prior to class.

CrossFit San Luis Obispo WOD:

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

Skill and Drills: Every 2mins

• Squat Snatch
  2@60%
  2×2@65%
  3×2@70%

WOD: 3 Rounds

• 15 Hang Power Snatch (95/65)
• 15 Burpee Bar Hops

Coached Class:
First Class at **7:00a (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:

• Cleans

WOD: 10 rounds for time of:

• 5 Power Cleans (155/85)
• 10 Walking Lunges