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3/12/2013

Wednesday

Warm up:
750m row speeding up each 250

Mobility

Strength/Skill:
Inversion Work
5-6 sets within 10:00 min
BEG - 15-20 second static holds or around the world
INT - 15-20 seconds + negative HSPU
ADV - free standing HS w/ spotter or nose and toes to wall

WOD:
20:00min AMRAP
500m row alternating with partner

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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!

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