CrossFit San Luis Obispo

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

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

Skill and Drills

• Muscle-up Drills and Progressions

Then

• 3 sets of 30-second L-sit hold

WOD: 4 rounds for time of:

• 1 15ft Rope Climb
• 30 foot walking lunge, carrying 10-lb dumbbells
• 15 reps Box Jump (24/20)
• 12 Pull Ups
• 15 Tricep Dips w/Parlett
• 200 meter Run or Row

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

• Inverse Tabata Shoulder Press (135/65)
• Inverse Tabata Front Squat (225/105)
• Inverse Tabata Deadlift (315/145)

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

After WOD 5min Abs

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

WOD Partners for time:

• 100 Curtis P’s (95/65)
  Then
• 16 X 200 meter Sprints or Row (Competed like a relay race)

On Curtis P’s Partners will alternate working and resting, switching at will.

Coached

First Class at 6:30a
Second Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

EMOM 10 minutes

• 3 Hand-Stand Push-Ups

WOD: 2 rounds for time of:

• 40 Wallballs, 20/14
• 30 Sumo-deadlift high-pull, 95/65
• 20 Toes to bar

Rest 2min

• 1200 meter Run up Chorro towards Highland Dr. or Row

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

CrossFit San Luis Obispo WOD:

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

EMOM 10min

• 3 Snatch balance
  Light and Smooth (65/55)

Rest 3min

For time 10 minute.

• 4 Push press  (115/75)
• 4 Burpees
• 8 Push press
• 8 Burpees
• 12, 12
• 16,16…and so on up the ladder

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p **(Open Gym)
Fourth Class at 5:30p
Last Class at 6:30p *(by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

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

• Row 500m
• 10 Scorpions
• 10 Spidermans (with knee circles)
• 20 Air Squats
• 10 Hip Extensions
• 10 GHD Sit ups

• Deadlift 6 X 2 up to 1rep Max
  Focus on tight midline and driving through the heels
  and work on technique.

EMOM for 10 min:

• 1 Deadlift (315/145)
• 5 Bar Facing Burpees

Scale the Deadlift weight accordingly.

After WOD 5min Abs

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

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

“Hidalgo” For time:

• Run 2 miles

Rest 2 minutes

• 20 reps (135/75) Squat Clean
• 20 Box Jump (24/20)
• 20 Walking lunge steps with (45lb/25lb) plate held overhead
• 20 Box Jump (24/20)
• 20 reps (135/75) Squat Clean

Rest 2 minutes

• Run 2 miles

U.S. Army First Lieutenant Daren M. Hidalgo,

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.