CrossFit San Luis Obispo

Coached Classes

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.

CrossFit San Luis Obispo WOD:

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

WOD: “René” 7 rounds for time of:

• Run 400 meters
• 21 walking lunges
• 15 pull-ups
• 9 Burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

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:

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

Skills and Drills: Handstand Walking Progressions & Practice 15min.

Strenght: Snatch work to 65% of your 1RM Snatch. 15min.

• 8 sets of 1 Snatch + Hang Power Snatch (pos.2)

WOD: 4 Rounds for Time:

• Run 200m
• 10 Power Cleans to Overhead (135/85)

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:

Norma Rope Climb

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

Skills and Drills

Work on Double Unders 10min

WOD: “Jackie”

• 1000 meter row
• 50 reps (45/35) Thruster
• 30 Pull-Ups

After WOD 6 15ft Rope Climb

Then

• Med Ball V-Ups (20/10) 3/12
• Overhead Med Ball Sit-Ups 3/20
• Planks 3 sets 1min
• Back Extension (45/35 Bar) 3/12

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.

• Strength 25min
  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: 15 Minute AMRAP:

• 7 Burpee Box Jumps (24/20)
• 7 Push Press (115/65)
• 12 KB Swings (21kg/16kg)
• 200m Run

Coached Classes

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
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:

Partner WOD Sat: Front left to right Taylor, Cheyenne, Norma, Carley, Melissa. Back row left to right, Josh, Alec, Jordan, Morty, Jessica, Amy, Leslie, Sanaz, and John.

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

Skills and Drills: 25min: Please bring your cell phone!

• Power Snatch 8 singles work up to 70% level load across all sets.
• Clean & Jerk  5 Singles Work at 75% of your 1RM Clean & Jerk.
• Back Squat start at 80% of your 1 RM BS. Explosive bounce. Level load 5 sets 3rep

WOD: 4 Rounds for Time:

• 20 V-Ups (20/10)
• 10 Toes to Bar
• 12 Hand release Push-Ups
• 30 Overhead Walking Lunges w/Plate (25/15)

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:

Partner WOD for time of:

WOD A: 4000m Row or Run Partners can alternate

Then

WOD B: 20 Bear Complex (95/65)

1 Complex = 5 unbroken sets of: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + Back Push Press
*Partners alternate completing complexes