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130309

3/8/2013

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The CF NOLA traveling crew: Liz, Sam, Aaron, Rachel S, Lynn and Matt G are going to Crescent City CrossFit for 13.1 tomorrrow.  If you would like to join them, post to comments and show up at Midcity at 10:30am  for carpooling, or head to 312 Lapalco Blvd., Gretna, Louisiana 70056 at 11 am




Schedule:

9 am Free intro 540 N Cortez
10 am Group WOD (Both locations)
11 am - Open WOD (540 N cortez)
11:15 am: movement briefing for 13.1
11:25 am: first heat of 13.1 - sign up for heats will be on the board, we plan to run heats every 25 minutes, so if you are heat 2 or 3, plan your warm up appropriately

Warm Up: 
Run 400 or Row 500
2 rounds of 
15 pass throughs
30 second over head squat hold at bottom
10 burpees

Mobility:

Group WOD
with a partner
10 minute AMRAP
alternating minutes
Partner 1: 5 burpees followed by AMRAP snatch 75/45
Partner 2: AMRAP Wallballs
Partner 2 cannot start wallbals until partner 1 finishes 5 burpees

13.1 Open WOD:
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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
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    CrossFit NOLA 504

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