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.
400m Jog
2 Rounds:
- 10 X 2 Walking Knee Hug into Lunge Step
- 10 X 2 Walking Lateral Lunge
- 10 X 2 Scissor Kicks
- 10 Therapy Squats
- 10 Push-Ups
- 8 Scorpion
- Pigeon Stretch – 1min/leg
- Lacrosse Ball
- Squat Clean & Jerk Progressions w/Bar
Strength
2 Position Squat Clean & Jerk – 6 X 1. At 70% of your 1RM Clean & Jerk
- Position 1: Ground , Position 2: Low Hang (top knee)
Jerk can be Push or Split
Form and Improved Technique is the focus. Weight can be heavy if form is dialed in. Rest 2 minutes between sets
WOD:
- 10 Squat Cleans (155/85)
- 2 Handstand Push-Ups
- 8 Squat Cleans
- 4 Handstand Push-Ups
- 6 Squat Cleans
- 6 Handstand Push-Ups
- 4 Squat Cleans
- 8 Handstand Push-Ups
- 2 Squat Cleans
- 10 Handstand Push-Ups