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Wednesday

Reminder -- Added Mobility Class, 6pm Thursday at 504.

Warm Up:
7 minute amrap
20 Double unders
10 Box Jumps, go higher each round if possible
10 Thrusters w/bar or pvc
10 Overhead Squats w/bar or pvc



Skill: 5 minute: On the minute for 5 Minutes:
Advanced: 10 unbroken toes to bar: each minute try to get 10 or close to 10 reps
Intermediate: 5 Toes to bar or KTE without letting go of bar
Beginner: 10 second or max  knee raise holds
(35 min cut off)
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
 

Tuesday

Run Club with Coach Brandon at 630PM at Jefferson Playground. Bring a watch!

Warm UP:
5 minutes Double Under Flights

10 Wall Angels
10 Pullups
10 Pushups
10 Air Squats
10 GHD Sit ups
10 Back Extensions
Max Frog Stand or  free standing Handstand Hold or Walk

Skill: Ring Work: (scale on bar or parallets)
2 rounds (1st round hold/ 2nd round with turnout)
10-20 sec holds
1. Hollow Rock
2.L-Tuck
3.L-Sit

WOD:

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Danielle Dionne: 5, 20, 7, 9, 14 = 55, Alex Browning: 7, 17, 8, 11, 8 = 51. Jeff Jenkins: 4, 16, 5, 6, 12 = 43, Leah Fae Cochran: 6, 15, 5, 5, 8 = 39.
 

Monday

If you have lost your clothing or water bottle at gym, please come collect them. Otherwise you might see Liz wearing your items....or we will be donating them to Good Will. Thanks!

Warm Up: 7 minute AMRAP

Buy in: 2 lengths Bear Crawl
1 length Centipede with pushup

THEN: AMRAP
5 burpee broad jumps
2 wall climbs
Run 20 strides forward outside
Run 20 strides backwards
5 Good mornings no weight/ no bar

WOD: Crossfit Total
You have 15 minutes on each  movement to find a max:
Backsquat
Press (no dip)
Deadlift
 

Please read the following carefully and direct any questions to Jeff or Mollie:

Beginning February 1 we will be changing our membership structure to simplify how you access the gym and the coaches.  The new membership will include all specialty/premium classes offered at  your selected gym.  Specialty classes will include powerlifting, run club, mobility and anything that is not just a "CrossFit WOD"  New classes that are still in the works include boxing/striking and Olympic weightlifting.   

In addition to access to all types of classes, these monthly memberships will include some additional services, outlined as follows:

Under these memberships a class is a class, powerlifting or running or CrossFit, it does not matter.

"Scaled" - $130/month: 10 classes per month, access to specialty classes, phone and email coaching

"Rx" - $161/month: 14 classes per month, access to specialty classes, free tshirt, phone and email coaching, 10% off events and seminars, 5% off products

"Rx+" - $195/month: Unlimited classes, access to specialty classes,  access to both gyms, free tshirt, 4 skill sessions* per year, phone and email coaching, 20% off events and seminars, 10% off products

"Family Rx+" (2 people) - $310/month: Unlimited classes,  access to specialty classes,  access to both gyms, 2 free tshirts, 8 skill sessions* per year, phone and email coaching, 20% off events and seminars, 10% off products 

*skill session is a private 30 min session with a coach to work on any skill of your choosing

note: there will be an additional charge (5%)  for not using auto pay

Class packages (punch cards) - $160 for 10 ($16/class), $280 for 20 ($14/class) - include phone and email coaching

This is obviously a large jump, but necessary due to types of programs and facilities we are adding and our desire to try and keep a high coach:athlete ratio.  

What does this mean for you:

1. Current members who wish to upgrade and have access to specialty classes will have a window of opportunity (14 days) to lock in at lower prices  indefinitely (Scaled - $117, Rx - $145, Rx+ - $175, Partner Rx+ - $280).  If you choose to bypass this window, and decide to upgrade later, you will not have access to these prices.

2. Current members who do not wish to upgrade, and have no desire to ever take a specialty class.  You will not be required to upgrade.  We will not adjust your membership rate.  You will still have access to the facilities and  the coaches, also by phone and email, and business will remain as usual.  If, down the line, you decide that you want to get involved in powerlifting, run club, or another specialty class then you will have to upgrade to the new membership levels, at then current prices.

3. Punch Card Holders - you may purchase as many punch cards as you wish before Feb 1.  On Feb 2, the punch card price will go up to the above posted values.

We will still offer discounts as listed on our pricing page.

Saturday classes and open gym will still be included in your membership.  If a Saturday class is at a location you are not a primary member of, you may still attend that class.

What do you need to do:

If you want to upgrade (you want to go to powerlifting, running, mobility, etc..) - advise us by email crossfitnola@gmail.com to cancel your current membership and what membership level you want from this point forward.

If you do not want to upgrade - ensure that your membership is set where you would like it, we will not adjust it.  It will continue to renew and be active, but you will not be able to switch to another package.  Any switch after the prices change will put you at the upgraded membership level.

If you want to lock in your rate at any current membership level, it needs to be done before February 1
If you have any questions, please see Jeff  or Mollie. 

It continues to be our goal to provide the highest level of coaching and service possible.  We are grateful for all of you and keep up the awesome job!
 

9am Powerlifting Fundamentals with Rae


Get ready for your upgraded membership to kick in by attending Powerlifting Fundamentals this Sunday, January 29th at 9am. Class will be held in the Uptown gym, sign up on MindBody. Afterwards, come to Powerlifting class at 10am and stay for Mobility at 11:30am. Questions? Email raeshih@gmail.com. 

Powerlifting Fundamentals introduces the basic warmups, lifts, and accessory exercises used in Powerlifting class. It is a prerequisite for the regular Powerlifting class and open to anyone who has already finished regular Fundamentals classes. Make room in your schedule to come this Sunday because the next Fundamentals will probably be after Mardi Gras. If you can't make it, you can schedule a one-on-one (or small group) with Rae. 

Normal Powerlifting class times are Tuesdays at 7:30pm, Fridays at 5:30pm, Saturdays at 9am, and Sundays at 10am. This is a structured program, so consistently coming to as many as you can is key to achieving your SMART goals.


10am Powerlifting with Rae
1130-1230 Active Recovery with Rae
(learn to Mobilize and Stretch properly!)
Sign up on Mindbody!

Open Gym: 2-4 pm

(come in and make up a missed wod!)

Remember to let us know if you will be  upgrading your membership by January 31st. Rates will be locked on Feb 1st and any change will result in the new pricing structure. Email Jeff or Mollie at crossfitnola@gmail.com
 
Group WOD:
10 am at Crossfit NOLA: 8422 Burthe Street
 

Friday

Warm Up:
3 min Double Under Flights
10 Pullups (adv CTB)
10 Pushups
10 Lateral Jump Squats
10 Overhead squats/Bar

GOAT: 10 minutes
Choose a skill you can do 1 to 3 reps on the minute every minute for 10 minutes.
EX: Unbroken KTE, TTB, Muscle ups, HSPU, L-sit holds on paraletts or rings, Hollow rock or l-tuck holds, strict, kipping, butterfly pullups, Handstand Holds or Walks, Pistol Squats, Overhead Squats, Oly Lifts

THEN: Burgener: Review Split Snatch

WOD: Squat or Power Snatch
1-1-1-1-1-1-1
 
Thursday

Warm Up:
800m run or 1000m Row
Arm Circle Cycle (reps of 10 forward and back)
Dynamic leg swings, 10 each
15 Push ups
10 Pullups (Adv/ CTB)
10 KTE's Unbroken

Warm UP Skill/Strength: Squat Clean (1-2 rounds)
1 Clean grip Deadlift
1 Clean Pull
3 Position Squat Clean

WOD: 10 min: Find 1 rep Max Squat Clean
Rest 2 mins

"Elizabeth"
21-15-9 (20 min cut-off)
Squat Cleans 135/95
Ring Dips (sub bands, box, bar)
 

Wednesday

Warm Up:
2 lengths Bear Crawl
1 Length Lunging Pass Thrus

THEN: 2 rounds
3 wall climbs
1st round: 1 minute, Couch Stretch, Each leg
2nd round: 2 mins Birth the wall stretch
15 High Box Jumps
10 GHD Situps
5 Pushups: Advanced, Clapping Pushups

Strength: Overhead Squat
5-5-5

WOD: 5 rounds
12 Wall Balls 20/14
12 Toes to Bar

Josh Everett 3:51, Kim Malz 5:33 (16lb ball).