CrossFit NOLA 504
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120627

6/26/2012

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Wednesday

Warm Up:
800m Run
15 wall squats

5 min MOB

Strength: Back Squat
5x2 (5 sets of 2) at same work weight as last week 

WOD: 3 rounds
7 Muscle ups (sub 7 CTB + 7 Dips)
21 DB Thrusters 35lb/20lb

Congratulations to those who competed at the summer partner throwdown!  It was hot as hell and the day was long!  Aaron and Kelsey turned in 3rd place performance in the Coed Rx division.  Cathy and Al finished tied for 2nd place in the Coed Scaled division.  Great job representing the gym guys!  If you are interested in competing, keep an eye out for more upcoming activities.  Local competitions are the best way to get some experience and are usually a lot of fun!  We are proud of you guys! 

Your next opportunity for a mini competition is at Wednesday July 4th at CrossFit NOLA 504 with Road to the Cure.  We will be getting the grill 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). 

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

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    Liz Carrier
    liz.carrier@gmail.com

    Jeff Germond
    jgermond7@yahoo.com

    CrossFit NOLA 504

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