CrossFit San Luis Obispo

Coached Class:
First Class at 6:30a
Second Class at 12:00p
Third Class at **1:00p – 4:15p (OPEN Gym)
Fifth Class at 4:30p
Last Class at 5:30p (OPEN Gym)

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

CrossFit San Luis Obispo WOD:

Lexi working on her lifts!!!

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

Skill and Drills: 10 Minute EMOM:

• 1 “Halt Snatch”
  3 seconds from floor to position 2, 3 second pause, then Snatch.
  Progressively build up in weight each minute if possible.

WOD: 10 Rounds for Time:

• 3 Chest to Bar
• 8 Box Jumps (24/20)

After WOD: Abs

• 3 sets 10reps GHD
• 3 sets 1min Planks

Closed!

Coached Classes

First Class at **7:00a – 9:30a (OPEN Gym)
Second 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: Partners WOD alternate work/rest :30 5 Rounds

• 1min Wall Balls (20/14)
• 1min Power Cleans (135/95)
• 1min S2OH (135/95)
• 1min Burpee Bar Hops
• 1min Pull-ups
  *Score = Total Reps

Merry Christmas Family!!!

WOD: 4 rounds for time of:

• Run 800 meters
• 50 Wall Ball Shots (20/14)

Coached Classes

**8:00a – 2:00p (OPEN Gym)

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

CrossFit San Luis Obispo WOD:

WOD: “Fran” 21-15-9

• Thruster (95/65)
• Pull-Ups

Coached Classes
First Class at 6:30a
Second Class at 9:00a (Cancelled)
Third Class at 12:00p
Fourth Class at **1:00p – 4:15p (OPEN Gym)
Fifth Class at 4:30p
Sixth Class at 5:30p (OPEN Gym)
Last Class at 6:30p *(by reservation only) RAMP classes, must call ahead to reserve a
spot.

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

CrossFit San Luis Obispo WOD:

Adriana working on her lifts!

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

Skills and Drills:

• Split Jerk Progressions
  footwork and positioning
  Jerk Balance 3 X 3
• Light in weight. Technique and perfect footwork is focus
  Split Jerk 8 X 1

WOD: For Time:

• Run 400m
• Row 500m
• 21 Push Press
• Row 500m
• 21 Push Jerk
• Run 400m
• 21 Push Press or Push Jerk

Coached Class:
First Class at 6:30a Min of 4 required Sign Up Now!
Second Class at **8:00a – 12:00 (OPEN Gym)
Third Class at 12:00p
Fourth Class at **1:00p-4:15p (OPEN Gym)
Fifth Class at 4:30p
Sixth Class at 5:30p (No Class)
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

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

CrossFit San Luis Obispo WOD:

Katie working on her Cleans!!!

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

Skills and Drills. Clean

• Work up to 90 – 95% of your 1RM Clean and Jerk. Then 3 drop sets (-40lb)

WOD: Complete as many rounds as possible in 10 minutes of:

• 100-meter Walking Lunge with (45/25) Plate Overhead
• 30 GHD Sit-Ups