CrossFit San Luis Obispo

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

Strength

• Box Squats: 10 X 3 @ 70% – 80%

Rest 1-2 min.

WOD: “GI Jane” for time of:

• 100 Burpee Pull-ups

USCG working on TRX!!!

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third 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:

Warm-Up and Stretch

Coach’s Choice

CrossFit San Luis Obispo WOD:

WOD: TRX Suspension Training!

What Is Suspension Training?
Born in the Navy SEALs, Suspension Training Bodyweight exercise develops Strength, Balance, Flexibility and Core stability simultaneously.

It requires the use of the TRX Suspension Trainer, that leverages gravity and the user’s body weight.

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:

Warm-Up and Stretch

Coach’s Choice

“DT”

Five rounds for time of:

• 12 reps Deadlift, (155/85)
• 9 reps Hang Power Clean, (155/85)
• 6 reps Push jerk, (155/85)

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
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

WOD:

• 1200m Run

Then:

5 rounds of:

• 8 Dips on Parallettes
• 10 Hollow Rocks
• 15 Box Jumps (24/20)
• 20 Sit-Ups

Then:

• 800m Run

Great WOD on Saturday Aug. 23!!! Coaches and athletes working together finishing “Jackie”

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Coach’s Choice

WOD “Jackie” for time of:

• 1000m Row
• 50 Thruster (45/35)
• 30 Pull-Ups

Amy has been working on her Rope Climbing!!!

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choise

WOD: 20 min AMRAP

• 12 Push-Presses (135/95)
• 20 Box Jumps (24/20)

After WOD 1200m Run up Chorro towards Highland Dr. and Back
then 5min Abs.

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

Strength
Back Squat

• 3-3-2-1-1-1

WOD 4 rounds for time of:

• 15 Kettlebell Swings (24kg/16kg)
• 200m Run
• 1 X 18″ feet Rope Climb
• 24 Walking Lunges
• 15 Dips on Parallettes