CrossFit San Luis Obispo

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

“Kelly” 5 Rounds

• 400m Run
• 30 Box Jumps (24/20)
• 30 Wall Balls (20/14)

then

“Grace”

• 30 C&J (135/95)

then

“Helen” 3 Rounds

• 400m Run
• 21 KB Swings (24kg/16kg)
• 12 Pull-ups

*Partners will alternate work/rest at will. But both partners run together.

Coached Classes
First Class at 6:30a
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 or call us prior to class.

CrossFit San Luis Obispo WOD:

Having Fun @ CFSLO!

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

Skills and Drills

WOD: Tabata:

• Tabata Cal Row

Rest 1min

• Tabata Burpee

Rest 1min

• Tabata Walking Lunges

Rest 1min

• Tabata Ball Slams (20/14)

Rest 1min

• Tabata Ab Mat

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 exercise

Post WOD 3 Rounds

• 10 DB Chest Press
• 10 DB Chest Fly
• 10 Triceps Kickbacks
• 10 Hammer Curls

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 or call us prior to class.

CrossFit San Luis Obispo WOD:

Clayton Clean & Jerk 305lb!

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

Skills and Drills:

Work on your Clean

• Squat Clean Progressions/Review
  Postion 2 and Postion 1

WOD: “Elizabeth” 21-15-9 reps for time of:

• Clean (135/95)
• Ring Dips

After WOD 5min Abs

Coached Class:
First Class at 6:30a
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 or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills:

• Seated Box Jumps
  5×5
  all sets at a height that is challenging.

WOD: 5 Rounds for Time:

• 25 Calorie Row
• 15 KB Swings (20/16)
• 9 Burpees

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:

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

Skill and Drills:

• Deadlift- 3 Rep Max (PRE-WOD)
  work up to a heavy set of 3 reps for the day.
  intent is to get heavy today w/good form! (does not need to be a new 3RM)

WOD A: 7 EMOM

• 1 Power Snatch + 1 Hang Squat Snatch

2min Rest Then

WOD B: 10AMRAP

• 3 Squat Snatch (135/95)
• 6 Power Clean (135/95)
• 9 TTB

Coached Class:
First Class at 6:30a
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 or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Skills and Drills:

• Work on you Kipping
  It’s important to focus on maintaining tension throughout the entire body and bow by switching between a globally flexed (hollow body) or globally extended (superman) position without breaking or bending.

WOD: For Time:

• 800m Run
• 30 GHD Sit-Up
• 30 Burpee Pull-Ups
• 30 GHD Sit-Up
• 800m Run

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

• 60 Deadlifts (185/125)
• 400m Run together
• 80 Back Squats (135/95)
• 400m Run together
• 100 S2OH (95/65)
• 400m Run together
• 120 Air Squats
• 400m Run together
• 150 Sit-ups
• 400m Run together

Partners alternate work/rest at will