130102

1/1/2013

Wednesday

Warm Up

Junkyard Dog

Mobility: Front rack/hamstrings/hips

Strength: Power Clean
10min EMOM @ 70%
2 hang power cleans from the hip
1 from ground

WOD:
16 min tabata ( 20 sec on/10 sec off for 16 min)

4 min burpee
4 min air squat
4 min hollow rock (sub ab mat situp)
4 min jumping lunge

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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

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

130102

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