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6/11/2013

Wednesday

Warm up:
Row 500
2 rounds
:30 hollow hold
1 length Samson Stretch

Mobility

Strength/Skill:
HSPU/Inversion
Adv - 4-6 strict HSPU OTM for 10:00
Int - 4-6 kipping; scale with 1 AB mat
Beg - evens :30 inversion hold, odds: 5 strict push-ups (women) or 5 strict DB press (men)

WOD:
"Jackie"
1000 m row
50 thrusters
30 pull-ups

The end of Jeff's Jackie heat at regionals:

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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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