CrossFit NOLA 504
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120113

1/12/2012

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Announcements:

Crossfit NOLA will be offering Active Recovery/Mobility classes on Sunday, starting this weekend.
11:30am, with Liz, at the Uptown gym. Sign up on MindBody.

Are you running the Mardi Gras marathon or half marathon?  There are a number of CF NOLA athletes doing so.  If you are interested in hanging out with each other post race, post to the comments.

Friday

Warm Up:
2 lengths Bear Crawl
2 lengths Crab walk
5 Burpee Broad Jumps
10 Jump Squats
10 Pullups
10 Pushups

GOAT: 10 minutes
Choose a skill you can do 2-5 reps on the minte for 10 minutes. This week is a shorter set, so try to go up at least one rep from previous weeks. Ex: Kipping Toes to Bar, unbroken: Knees to elbows, rope climb, unbroken muscle ups, pullups, pushups, HSPU

WOD: "Kelly" (35 minute limit)
5 rounds
Run 400
30 Box Jumps 24"/20"
30 Wall Balls 20lb/14lb

Intermediate: 4 rounds, 20 reps per round
Beginner: 3 rounds, 15 reps per round
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    Contact Us

    CrossFit NOLA
    8422 Burthe St
    New Orleans, LA 70118

    CrossFit NOLA 504
    540 N. Cortez St
    New Orleans, LA 70119

    [email protected]
    504-861-0610 (call or text)

    Next Fundamentals Classes

    Interested in joining the gym?

    New to CrossFit?

    Next fundamentals course will start on Tuesday August 20th at 6:30 am at 540 N Cortez or at 7:30 pm at 8422 Burthe St (both sessions run T, Th). 

    Sign up here!
    More info here

    Space is limited!  (if you wait until the last day, you might not get in)

    Head Coaches

    Liz Carrier
    [email protected]

    Jeff Germond
    [email protected]

    CrossFit NOLA 504

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