CrossFit San Luis Obispo

First Class at 6:30a
Second Class at 9:00a
Third Class at **12:00p – 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.

Clayton hitting his PR Clean @ 305lb

CrossFit San Luis Obispo WOD:

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

Skills and Drills

• Hang Snatch from Position 1. 7 singles at 65% of your 1RM Snatch
• Clean & Double Jerk Each sets 1 Clean & 2 Jerks 5 sets at 70% of your 1RM C+J.
• Front Squat – Build to 75% of your 1RM Front Squat. 3 sets 3reps

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!

Complex A

• Flutter Kicks 3 set 1min.
• Planks 3 sets 1min.
• Back Extensions 3 sets 12reps.

Coached Classes

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

Back Squat: 5 X 5
ALL 5 sets are intended to be heavy. 85% of your 1RM Back Squat
Warm up into some weight, then start the 5 “working” sets

WOD: AMRAP 24min of:

• 5 Deadlift, 255/125
• 13 Push-ups
• 24 Walking Lunges with plate over head (25/15)
• 200m Run

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:30p – 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

Clean & Jerk, Power Snatch, Thruster Instruction

WOD: 10 Minutes:

• Run 1 Mile
• Max Clean & Jerks w/Remaining Time (135/95)
  REST 3 MINUTES

6 Minutes:

• Run 800m
• Max Power Snatch w/Remaining Time (115/75)
  REST 3 MINUTES

4 Minutes:

• Run 400m
• Max Thrusters w/Remaining Time (95/65)

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.

CrossFit San Luis Obispo WOD:

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

Skills and Drills: Rope Climbing 15min

WOD: AMRAP 17 minutes of:

• 2 15ft Rope Climbs
• 30 Box Jumps  (24/20)
• 50 Double Unders or 100 Single Unders

Coached Classes

First Class at 6:30a
Second Class at 9:00a (Canceled)
Third Class at 12:00p
Fourth Class at **1:30p – 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.

Strength: 30min

• Snatch Deadlift + Low hang, work at 75% of your 1RM Snatch. 6 sets 1+1rep.
• Clean work at 70% of your 1RM Clean. 4 sets 3reps
• Back Squat work at 70% of your 1RM Back Squat. 3 sets 6reps.

WOD: Baseline For time:

• Row 500m
• 40 Air Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups

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:

Having fun on a Sat Partner WOD. Back row left to right, John, Krissy, Avi, Chris, Morty, Laurel, and Blanca. Front row left to right, Dan, Lisa, Aury, Kevin, Norma, Cheyenne, Shannon, Michele, Carley and Melissa!

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

Partner WOD for time of:

• 100 Cal Row (all female team 75cal)
• 100 Box Jump Overs (24/20)
• 100 Deadlifts (135/95)
• 100 Wall Balls (20/10)
• 75 HSPUs (scale 100 HR Push-ups)
• 100 Wall Balls (20/10)
• 100 Deadlifts (135/95)
• 100 Box Jump Overs (24/20)
• 100 cal Row