CrossFit San Luis Obispo

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:

Calm before the storm 6400m Row! Back to the Front Morty, Jesses, Norma, Caroline, Amy, Laurel, Ashley, and Nick.

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

WOD: Partner WOD for time of: 3 Person Teams

• 12,000m Row
  Partners must switch every 250m
• 150 Air Squats
• 120 Sit-Ups
• 90 Hand Release Push – Ups

Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at **10:00a – 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

WOD: “Josh”

• 21 reps (95/65) Overhead Squat
• 42 Pull-Ups
• 15 reps (95/65) Overhead Squat
• 30 Pull-Ups
• 9 reps (95/65) Overhead Squat
• 18 Pull-Ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

Coached Classes
First Class at **6:30a – 12:00p (OPEN Gym)
Second Class at 12:00p
Third Class at **1:00p – 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:

Skills and Drills: Bench Press

• 6 X 2 @ 80-90% of your 1RM

WOD: 20 Minute EMOM:

• ODD = 40 Double Unders
• EVEN = 12 Burpees

Scale the Double Unders:
As many as possible in 50 seconds (same for single unders)
Scale the Burpees:
10 or 8 Reps if needed

Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:00p – 4:15p (OPEN Gym)
Fifth Class at 4:30p
Sixth Class at 5:30p
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:

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

Skills and Drills: 35min

• HALT SNATCH – 7 singles starting at 60% of your 1RM Snatch. 3 sec pause at the knee.
• Clean & Jerk work up to 85% of your 1RM Clean & Jerk. 5 sets 1rep
• Back Squat – Start at 85% of 1RM Back Squat. 3 sets 3reps

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

• 10 Box Jumps (24/20)
• 21 Kettlebell Swings (20/14)
• 50 Double Under or 100 Single Unders

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
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:

Melissa working on her Deadlifts!!!

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

Skills and Drills

• Deadlift- 3 Rep Max
  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: 3 Rounds for Time:

• 20 Deadlifts (185/125)
• 14 Pull-Ups
• 9 Front Squats (185/125) from floor.

Coached Class:
First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:00p – 4:15p (OPEN Gym)
Fifth 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.

WOD: Tabata total reps from all intervals

• Tabata Push Press (75/55)
• Tabata Sit-Up
• Tabata Sumo Deadlift High Pull (75/55)
• Tabata Push-Up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest 1min between exercises.