CrossFit San Luis Obispo

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: CFSLO TRAINING 45min

Coached Classes

First Class at 6:30a
Second Class at 9:00a
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

• Work on Kipping Muscle Up Progressions
  The next drill has a couple of prerequisite skills: an ability to hold yourself at the bottom of a ring dip and to stabilize yourself at the top.

WOD: “DT” Five rounds for time of:

• 12 reps (155/105) Deadlift
• 9 reps (155/105) Hang Power Clean
• 6 reps (155/105) Push Jerk

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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.

Strength: Push Press

• 3-3-2-2-1-1-1

WOD: 10 minute AMRAP of:

• 20 Push-Ups
• 30 Second L-Sit hold
• 40 Air Squats

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
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

• Snatch – Build to 75% of your 1RM 6 X 1

• Clean & Jerk 7 X 1 @ 85% of your 1RM Clean & Jerk

WOD: 10 Rounds For Time:

• 1 15ft  Rope Climb
• 200m Run

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

• Back Squat 5 sets of 3. Start at 70% of your 1RM Back Squat

WOD: 5 Rounds for time:

• 10 Pull-Ups
• 20 Wall Balls(20/14)
• 24 Waking Lunges
• 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:

We are going to miss Taylor. Top left to right: John, Mike F, Mike M, Baylin, Taylor, Amy, Kevin, Caitlin, Lauren. Bottom left to right: Jordan, Carley, Morty, Amy and Norma

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

Skills and Drills

• Clean 7 X 1 and 2 Jerks @ 75% of your 1RM Clean & Jerk.

WOD: 22min Cap

• 1600m Run
• 50 Overhead Squats (95/55)
• 100 Abs
• 150 Double Unders or 250 Single Unders
• 100 Box Jump Overs (24/20)

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.

WOD: For Time:

• 100 reps (95/55) Thrusters for time, and do 5 Burpees on the minute every minute while completing the 100 Thrusters.