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120904

9/3/2012

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Looking for Competitors HW

Sign up for the Whole Life Challenge!  It starts in 2 weeks! Participation is up to 30!

Tuesday

Run Club: 630pm Meet at Jefferson Playground and bring a watch! Come learn good run technique through interval and max effort training!

Warm Up:
3 min double under flights
2 lengths lunging pass thrus
2 lengths duck walk/10 sots press each length

Mobility:

Strength: Squat Snatch
15 min to work up to a 1 RM
3 (40%)-2(50%) 1-(60%) -1-1 etc...

WOD: AMRAP 15 min
10 kb 2/1 pood
10 box jump 24/20"
10 ring dips

Kettlebell swing is only as high as the lumbar curve is not over extended. If you can't do 10 strict rings dips with no band, you will modify with box or bar dips. Bands allowed.
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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

    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)

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    Liz Carrier
    liz.carrier@gmail.com

    Jeff Germond
    jgermond7@yahoo.com

    CrossFit NOLA 504

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