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120207

2/6/2012

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Tuesday

Run Club 630pm at Jefferson Playground track. Bring a watch and sign up on mindbody! Learn how to run properly and build endurance.  This class will help you become a better and more efficient runner! In case of rain, meet at CrossFit nola 504 (540 n. cortez)

Warm Up:
2 lengths bear crawl
1 length centipede with pushups
1 length crab walk
 THEN: 2 rounds
7 wall balls
7 high box jumps
7 burpee broad jumps

Mobility: Roll out on wall with lacrosse ball (5 minutes)

Skill: Handstands
On the minute for 15 minutes, choose one of the following:
5-10 Shoulder touches on the wall
Handstand hold 10-20 secs
Frog Stand 10-20 secs
Max Handstand Walk for distance
Wall Climbs, 1-2 reps

Seven rounds for time of: (15 minute cut off)
165/115 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48.
Picture
Jonnie and the 6 pm class rolling out.
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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

    info@crossfitnola.com
    504-861-0610 (call or text)

    Next Fundamentals Classes

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    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). 

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    Jeff Germond
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