CrossFit San Luis Obispo

Coached Classes

First Class at **6:30a (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:

Team Series. “Fast Snatches, SLO Jerks” Left to right Jordon, Lexi, Cheyenne and John.

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

Skills and Drills

• Front rack mobility

Strenght: Front Squat 3 Rep Max:

• Establish a new 3 rep max front squat.
  Rest as needed between efforts.

WOD: For time: 21-18-15-12-9-6-3 reps:

• Front Squat (95/65)
• Toes-to-bar

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 25min:

• Clean & Jerk work to 90% of your 1RM Clean & Jerk.
  Then 2 drop sets -35lb 2 sets of 2reps.

WOD: Tabata (FOR MAX REPS):

• Row for Calories

REST 30 SECONDS

• Burpees

REST 30 SECONDS

• Box Jump Overs (20)

REST 30 SECONDS

• KB Swings (52/35)

*4 minutes per exercise. 20 seconds of work, followed by 10 seconds of rest for 8 intervals.

Coached Classes

First Class at 6:30a Min of 4 required  Sign Up Now! 
Second Class at 12:00p
Third Class at **1:30p-4:15p (OPEN Gym)
Fourth Class at 4:30p
Fifth 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:  25min

• Hang Squat Snatch. 1 Rep Max, Position 2

WOD: For Time  21-15-9 of:

• Power Snatch (95/65)
• Handstand Push

After WOD 5min Abs

Coached Classes

First Class at 9:30a

*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: 4-5-6-7-8 reps for time of:

• Pull Ups
• Wall Balls (20/14) (4X reps)

4min Rest

4 Rounds for time of:

• 9 Calories Rowing
• 6 Burpees Over Rower
• 3 Clean & Jerk (165/95)

4min Rest

4 Rounds for time of

• 60 Double Unders or 120 Single Unders
• 15 Kettle Bell Swings (53/35)
• 15 Hollow Rocks

OPEN Gym

**9:00AM-1:00PM (OPEN Gym) CFSLO Athlete only

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 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

“Jackie”

• 1000m Row
• 50 Thruster (45/35)
• 30 Pull-ups

then

“Grace”

• 30 Clean & Jerks (135/95)

then

“Helen” 3 Rounds

• 400m Run
• 21 American KBS (53/35)
• 12 Pull-ups

then

“Cindy” 10 Rounds of

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

*Partners alternating working and resting, dividing reps between each other.
*Must do WODs and movements in order.

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:

Aaron hitting his PR, 155b Snatch!!!

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

Skills and Drills: 30min

• Snatch 8 single starting at 75%.
• Clean & Jerk work to 85% of your 1RM C&J. Then 2 drop sets. Both drop sets at 30lb.
• Front Squat start at 80% of your 1RM Front Squat. Explosive bounce. 5 sets 2reps.

WOD: 5 rounds for time of:

• 200m Run
• 15 Overhead Squat (95/65)