CrossFit San Luis Obispo

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.

• Hang Snatch from Position 1. 7 Singles at 65% of your 1RM Snatch.
• Clean &  Double Jerk. Each set is 1 Clean + 2 Jerks. 5 sets at your 70% of your 1RM C&J.
• Front Squat Build to 80% of your 1RM Front Squat for s set of 3. Then, 3 drop sets (-30lbs) of 2reps. All drop sets done at the same weight.

WOD: 3 Rounds for Time:

• 10 HSPU (Handstand Push-Up)
• 15 Burpees
• 16 Toes-2-Bar
• 24 Jump Lunges (split jumps)

Coached Classes

First Class at 6:30a Sign-Up Required Min of 4 required. Please call front desk to sign-up.
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.

Morty at 54 years old. Again PR her Deadlift @ 205lbs

CrossFit San Luis Obispo WOD:

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: Five rounds for time:

• 10 Deadlift (225/125)
• 20 Box Jumps (24/20)
• 7 Pull-ups
• 200m 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
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: 30min: Please bring your cell phone!

• Snatch – work up to your 70% of your 1RM Snatch. 8 singles.
• Clean & Jerk 5 Singles work at 80% of your 1RM Clean & Jerk.
• Back Squat 4 sets 3reps. Start at 80% of your 1RM Back Squat.

WOD: 3 Rounds For Time:

• Row 1000m
  Rest 3 Minutes

After WOD: Abs

• 3 sets 12reps Med Ball V-Ups (20/10)
• 3 sets 1min Flutter Kicks

Close

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: 26min AMRAP:

• 20 cal Row
• 20 Burpees to Plate (45)
• 20 Situps
• 20 Wall Balls (20/14)

*Each round Add 10 reps to each movement
Partners may alternate working at any time.

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: 10min

• Rope Climb Technique

WOD: 3 Rounds for time:

• Run 400m
• 3 15ft Rope Climbs
• 10 Handstand Push-Ups
• 12 Box Jumps (24/20)
• 20 Sit-Ups