CrossFit NOLA 504
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131021

1/20/2013

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Please note that the Mon/Wed Powerlifting Schedule has changed. Class times are now 8pm at 504/MidCity.
New OLY class, Monday 830am, Uptown

We have been advised that there are still some issues with signing up for the WLC.  You will have to wait until later this week when we confirm that everything is working correctly.  The link has been removed for now, please do not attempt to sing up until we hear otherwise, sorry for the confusion.

Monday

Warm Up:2 rounds
200m run
10 jump squats
20 pass-thrus

Mobility

Strength/Skill:
3 x 5 Unbroken Thrusters

WOD:
3 Rounds for total reps
1 min max effort burpee box jumps
1 min ME chest-to-bar pull-ups
1 min dumbbell ground-to-overhead (50/35lb)
1 min rest

On Saturday, Sam Baker competed at the Louisiana State power lifting meet. She Went 7 for 9 on attempts, squatted 285, benched 175 and deadlifted 335! She placed 1st in her division and won most outstanding female raw lifter. Yay Sam!

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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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