CrossFit San Luis Obispo

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

Skills and Drills: 40min: Please bring your cell phone!

• Front Squat Build 80% of your 1RM Front Squat. 4 sets 2reps.
• Snatch – 4 sets 3reps. Start at 65% of your 1RM Snatch
• Military Press & Push Press. 4 sets Each set is 2 Military Press + 2 Push Press. Start at 50% of your 1RM Clean & Jerk.

After Skills and Drills

• 3 sets 10reps Wide Grip Pull Ups
• 3 sets 1min Flutter Kicks
• 3 sets 15reps V-Ups with Med Ball (20/10)
• 3 sets 30sec. (45/25) Isometric Back Extension

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:

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

Skills and Drills

• Hollow Rock

WOD: 4 Rounds

• 7 Toes to Bar
• 15 Box Jumps
• 20 Kettlebell Swings (22kg/16kg)
• 7 Knee to Elbow

After WOD 1600m Run.

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:

Melissa working on her Deadlifts!!!

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

Skills and Drills:

• Deadlift- 1 Rep Max.
  work up to a heavy 1 rep.
  Intent is to get heavy today w/good form! (does not need to be a new 1RM)

WOD:  10-9-8-7-6-5-4-3-2-1

• Handstand Push-Up
• Pull-Up

Every minute on the minute perform 3 Burpees. Time cap is 16 minutes.

Coached Classes

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:

Team WOD: Top left to right
John, Jordan, Pat, Cate, Kevin, Josh. Bottom left to right Krissy, Norma, Lexi, Laurel

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

Strength: Squat Complex:

• 3 Back Squats + 1 Overhead Squat
  Find Max Load
  Rest 2 Minutes between each set

WOD: For Time: (from ground)

• Run 400m
• 45 Back Squats (115/75)
• Run 400m
• 30 Front Squats
• Run 400m
• 15 Overhead Squats

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
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:

Rita Benavides working with Ben on his lifts

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

Skills and Drills: 30min

• Snatch 6 singles starting at 75% level load across all sets.
• Clean & Jerk 5 Singles 2 Jerks. Work at 70% of your 1RM Clean & Jerk.
• Back Squat start at 70% of your 1 RM BS. Explosive bounce. 3 sets 3rep.

WOD: 6 Rounds:

• 500m Row Sprint
  1 minute easy row

*Record fastest and slowest time. The goal is to go ALL out on all of them with the smallest difference between slowest and fastest!

After WOD 5min Abs

Closed

Have a good weekend Athletes!!!

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 us or call us prior to class.

CrossFit San Luis Obispo WOD:

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

Partner WOD: For Time

110 Curtis P (95/65)

Then

10 Rounds of

• 5 Burpees
• 10 HR Push-ups
• 15 Air Squats

Alternate after each movement example Partner (1) 5 Burpees, Partner (2) 10 HR Push-Ups, Partner (1) 15 Squats, Partner (2) 5 Burpees…

Then

• 1 mile Run together with ( ? )