Monday

Have you signed up for the obstacle course trials on Sat Oct 6 from 11 am - noon?  If you want to register,  email racesupport@mettlemane.com and tell them you are coming with CrossFit NOLA. We can carpool from the gym that morning. The trials are in Marrero and will last 1 hour. Jeff and Mollie are definitely participating and think it will be a fun time! They can accomodate 50 people per hour! These are all the details available at this point!  Oh yeah, it is FREE!  You NEED to email them to get your name on the list.  

Warm up:
3  min double under flights
10 burpees
10 jump squats
Mobility:

Strength:
Pullups w/ varying grips
1 x 5 wide 
1 x 5 normal
1 x 5 narrow
1 x 5 supinated 

WOD: Jump "Ship" ( 25 minute cutoff)
5 Rounds
7 squat clean 185/125
8 burpee box jumps 30/24



Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.






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