Coached Classes
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
Sixth 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.
Skills and Drills: 35min
- HALT SNATCH – 7 singles starting at 70% of your 1RM Snatch. 3 sec pause at the knee.
- 2 PAUSE DIP + JERK – Start at 80% of 1RM C&J. 6 sets 1 rep.
EXECUTION Dip as per usual jerk depth and pause momentarily
Reset to setup position and repeat paused dip
Jerk from paused dip position and recover appropriately. - Back Squat – Start at 75% of 1RM Back Squat. 4 sets 3 reps.
WOD: 3 rounds for time of:
- (45/25) Plate Overhead Walking Lunges, 30 Steps
Let trailing knee gently kiss the ground on each lunge. - 2 15ft Rope Climb
- 20 Kettlebell Swing (20kg/16kg)