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121003

10/2/2012

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Still looking for volunteers and judges for the Deep South Shootout on Oct 27th in Gonzales, LA.  Gym will be closed that day anyway, come out and check out the competition!

Send your info to [email protected]

Wednesday

Warm up:
500m row
3 rope climbs

Mobility

Strength/Skill:
ADV: 10 min EMOM 1-3 reps muscle-ups
INT/BEG: 4 x 5 dips (NO BANDS) or 4 x 5 muscle-up drills resting 90 sec between sets

You may only do Muscle-up drills if you have 10 Strict Ring Dips and 10 Strict Pull-ups

WOD:
12 minute AMRAP
10 KB swings (2/1.5 pood)
6 KB goblet lunges
Picture
Ladies of 504 Gettin' their Pull-up on!
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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

    [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

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