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130708

7/7/2013

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Have you signed up for WOD Wars yet?  If not, do it now!  We need to see how many teams we have and who is missing a partner. If you do not have a partner, include this information in the details area when you register under the events tab on Mindbody.  


This is something you should do!  It will be fun, we will have a rep from Stronger Faster Healthier there sampling and asking questions about the protein and fish oil we sell.  We might also have it professionally scored, by Breeze Scoring, we are still working on the details of this one... 

But seriously sign up now, don't wait any longer, we will close registration on Wednesday!



Monday


Warm up:
2 rounds
200m run
7 thruster w bar/pvc
7 muscle snatch

Mobility: Lax ball to Lats/OH stretch

Skill: Power Snatch
EMOM 7 min
1 power snatch from hip + 1 from ground @ 70 percent

WOD:
12 min amrap
7 power clean and jerk 155/105lb
14 front squat 155/105lb
200m run

Scale:
INT: 125/85lb
BEG: 95/55lb or less



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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

    info@crossfitnola.com
    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
    liz.carrier@gmail.com

    Jeff Germond
    jgermond7@yahoo.com

    CrossFit NOLA 504

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