CrossFit NOLA 504
Like Us
  • Enter CrossFit NOLA.com
  • Home
  • Start Here
  • About Us
    • Testimonials
    • Our Mission
    • Coaches
    • Pricing
    • Location >
      • 8422 Burthe St
      • 540 N Cortez St
    • What is CrossFit
    • Gym Rules
    • Nutrition
    • Equipment Sales
    • Schedule
  • Blogs
    • CrossFit NOLA 504
    • Nutrition Blog
    • CFNOLA Competitors
    • Member Spotlight
    • CrossFit Kids
  • Schedule / Class Sign In
    • Online Store

120912

9/11/2012

0 Comments

 
FINAL day to sign up for the Whole Life Challenge is Friday!  Remember, if you can't make Saturday for the Whole Life Challenge WOD, be sure to sign up on Mind Body for the Thursday 530pm slot at Mid-City so we know how many people are coming!

Competitors course participants - would you prefer to have class Saturday at 8 am or Saturday at 12 pm?  (Before or after the whole life challenge prelims)

Wednesday- rope climb (wearlong  socks or pants)

Warm up:
2 rounds
200m Row Sprint
2 wall walks (sub wall ball walk outs)
5 V-ups or sit ups
1 rope climb

Mobility:

Strength: HSPU- 10 mins

ADV: EMOM 1-3 reps with 1 mat/plates or paralletts
INT: Every other minute, 1-5 reps w/bands
BEG: Strict Pushups, 1-3 EMOM (may use bands on hips)


WOD:
5 rounds
100m Sprint
10 KTE
Rest 1 minute
0 Comments



Leave a Reply.

    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

    We are a CrossFit Affiliate in Mid-City!  Stop by and check us out!

    Reebok Crossfit Nano 2.0
    CrossFit Journal: The Performance-Based Lifestyle Resource

    Sites We Visit

    Hollywood Livestock, Next delivery date Julyy 31st

    CrossFit NOLA

    Pre-Made Paleo
    GORUCK Challenge
    Marks Daily Apple
    CrossFit
    OPT
    Louisiana Philharmonic
    CrossFit Endurance
    Mobility WOD
    Beyond the Whiteboard
    Gary Taubes's Blog
    Whole 9

    Archives

    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011

    Categories

    All
    Teamwod

    RSS Feed

Powered by Create your own unique website with customizable templates.