Coached Class:
First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:00p – 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:
Partner WOD for time: Halloween WOD
Coach’s Choice to include warm-up and mobility work.
Skills and Drills
- Power Snatch + Hang Power Snatch from the knee.
Each set is 1 Power Snatch + 2 Hang Power Snatch from the knee.
4 sets 3reps at 60% of your 1RM Snatch - Halt Clean – Start at 75% of your 1RM Clean & Jerk. 3 second pause at the knee. 5 sets of 2reps
- Front Squat – Build to 80% of your 1RM Front Squat. 3 sets 2reps.
- Push Jerk – 5 sets 2reps at 65% of your 1RM Clean & Jerk.
WOD: 21-15-9
- Thruster bar (45/35)
- Box Jumps (24/20)
Abs
- Med Ball V-Ups 3 sets 15reps
- Flutter Kicks 3 sets 1min
- Back Extension 3 sets 15reps