First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **1:30p – 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.
Dynamic Warm-Up
- Knee Pulls
- Quad Pulls
- Latral Lunge
- Toe Pulls
- Carioca
- Scissor Kicks
- Scorpion 5 each leg
- Band Pull Apart
- Hip Flexor Stretch
Skills and Drills
Power Snatch + Hang Power Snatch from the knee each set is
1 Power Snatch + 2 Hang Power Snatch from the knees at 60% of your 1RM Snatch.
- 5 X 1
Halt Clean start at 75% of your 1RM Clean & Jerk. Level load across all sets.
3 second pause at the knees.
- 5 X 2
WOD: 6 rounds for reps of:
- 1 minute of Rowing
- 1 minute of Burpees
- 1 minute of Double-Unders or Single Unders
1 minute rest