CrossFit San Luis Obispo

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 **2:30p-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.

• Run 400m or Row  450m
• 5 Spiderman Stretch (each side)
• 2 Pigeon Stretch (each side)
• 20 Reverse Toe Touches (10 up and down)
• 10 Scorpions
• 10 Supermans

Skills and Drills

• 3-4 Sets of 3-5 Deadlifts warming up to 85% of 1 Repetition Max

Strength

• 10 X 2 Deadlifts @ 85% of 1 Repetition Max

“Jackie”

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

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **2:30p – 5:15p (Open Gym)
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

Hang Snatch from Position 1.

• 10 Singles starting at 65% of your 1RM Snatch
  Start at Position 1, the Hi Hang Position.
  Squeeze the lats and keep the elbows turned out through to the power position.
  *Must successfully make 8/10 to increase weight

WOD: 4 rounds for time of:

• 7 Front squats, 175/115
• 20 Ring dips
  Use bands, a box or push-ups as the ring dip scale.
• 500m Row

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

Partner WOD For Time:

• Toe to Bar
  20-18-16-14-12-10-8-6-4-2
• Burpee to plate (45)
  20-18-16-14-12-10-8-6-4-2
• Lunge
  40-36-32-28-24-20-16-12-8-4
• Cal Row
  40-36-32-28-24-20-16-12-8-4

Example: 20 Toe to Bar, 20 Burpees, 40 Lunge, 40 Cals Row, 18 Toe to Bar, 18 Buprees, 36 Lunges, 36 Cals …..

*Partners will alternate working and resting. They may switch when they want.

Coached

First Class at 6:30a
Second Class at 9:00a
Third Class at **2:30p – 5:15p (Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

• 400m Jog
  2x:
• 10 Pass Throughs
• 10 Good Mornings
• 10 Overhead Squats
• Shoulder Integrity Work:

As many rounds as possible in 20 minutes:

• 2 Bar Muscle Ups
• 4 Handstand Push-Ups
• 8 Snatch (95/65)
  Scale the muscle ups to 4 Pull-ups and 4 Ring Dips each round
  Scale the HSPU in ROM to 2 abmats, then to seated barbell press if needed
  Scale the Snatch in weight as needed

Coached Classes

First Class at 12:00p
Second Class at **2:30p – 4:15p (Open Gym)
Third Class at 4:30p
Last Class at 5:30p

#boutthatCFSLOlife
A successful OPEN at CFSLO!!! Extremely proud of all of our athletes who participated in this years competition…you showed, did the work and had fun!  A special acknowledgment to the athletes below! Work..Sweat..Results!

Women Scaled Southern California Melissa Pasa 11th and Cate Hirschy 12th

Women Scaled Southern California Alexis Kuehl 56th

Women Scaled Southern California Kristin Carfi 62nd

Men Scaled Southern California John Matuska 6th

CrossFit San Luis Obispo WOD:

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

Clean & Double Jerk each set is 1 Clean and 2 Jerks
6 sets at 70% of your 1RM Clean & Jerk

• 6 X 2
  Rest 1-2 minutes between efforts.

WOD: As many rounds as possible in 12 minutes:

• 35 Double Unders or 75 Single Unders
• 7 Hang Power Cleans(135/95)
  Scale the weight of the Hang Power Clean accordingly.

Rest 4min

WOD B For time:

• 30 Back Squats (Bodyweight)
• 30 Pull-Ups
• 60 ABmat Sit-ups
• 90 Double Unders or 200 Single Unders

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **2:30p – 5:15p (Open Gym)
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/Skill 10 minutes, every minute on the minute:

• 3 Snatch
  Pick a moderate weight, get some quality reps in.
  Start at 55%-60% of you 1RM Snatch

Then

• Deadlift: 6 x 3
  Pick a manageable load and stay there for all sets.
  Drop at the top each rep. NO TOUCH AND GO.
  Rest as needed between efforts.

WOD: 7 minute AMRAP of:

• 7 SDHP (95/65)
• 12 Box Jumps (24/20)

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 **2:30p-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 Press:

• 5-5-3-3-1-1-1

WOD: 14 minute AMRAP of:

• 2 15ft  Rope Climb
• 12 KB Swings (22kg/16kg)
• 10 Hand Release Push-Ups
• 200m Run