Coached Classes:
First Class at **6:00a (min. of 4 required. Text the coach by 9:30pm)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p
Fourth Class at 5:30p
*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work:
Skills and Drills:
WOD: 2 rounds for max reps of:
- 2 minutes of Shoulder Presses (135 / 95 lb.)
Rest 1 minute - 2 minutes of Front Squats (225 / 145 lb.)
Rest 1 minute - 2 minutes of Deadlifts (315 / 215 lb.)
Rest 1 minute
Scaling
Two minutes is a long time to continue performing a heavy lift, which means you will need to be smart about resting during each interval. Drop the weights so that you can get in multiple sets of several lifts at each station. Beginning athletes should focus less on the speed of the reps and concentrate on maintaining good mechanics.
Intermediate Option 2 rounds for max reps of:
- 2 minutes of Shoulder Presses (115 / 75 lb.)
Rest 1 minute - 2 minutes of Front Squats (155 / 105 lb.)
Rest 1 minute - 2 minutes of Deadlifts (225 / 155 lb.)
Rest 1 minute
Beginner Option 2 rounds for max reps of:
- 2 minute of Shoulder Presses (65 / 45 lb.)
Rest 1 minute - 2 minute of Front Squats (75 / 55 lb.)
Rest 1 minute - 2 minute of Deadlifts (115 / 75 lb.)
Rest 1 minute