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12/14/2011

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Give the Gift of CrossFit
  • Looking for gift ideas this Holiday season?
  • Have a spouse, significant other, family member, neighbor or friend that would benefit from CrossFit?
  • Give someone a gift that will change their life.  
  • Give the gift of CrossFit


Is someone you know looking to join CrossFit NOLA 504.  Give the gift of CrossFit with a CrossFit NOLA gift card.  Gift cards are available in the online store in any amount.  New fundamentals start on January 3rd at 6:30 am!Wednesday

Warm Up:
800m Run
5 mins
Double Under Flights
5.10.15.20 etc
1.2.3.3.4.5 etc

Mobility

Strength: Pullups
3 sets
5-10, use body weight, weight and bands as necessary

WOD:
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155/105 pounds, 21 reps

Josh Everett 8 rounds + 60 meters. 
Post rounds and fractions of rounds completed




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