Powerlifting Midcity 11am-1230pm
Open gym Midcity 11am-1pm
CrossFit NOLA 504 |
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Open Gym Uptown (early) 8:30 am to 10:30 am
Powerlifting Midcity 11am-1230pm Open gym Midcity 11am-1pm
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Please remember that Endymion roll through Midcity today, there will be lots of traffic. For this reason, competitors class will be held at Uptown at 11 am. After 10 am class ends, we will be closing down Midcity. Saturday Team WOD Warm Up Run 400 or Row 500 then 2 rounds 10 pass throuhgs 10 overhead squats 10 pull ups 10 banded good morning WOD in Teams of 2 or 3 2 rounds 2 min kettle bell swings 3 min burpees 4 min jump squats 45/33 rest 2 minute Friday
Warm up:1000m row @ 18 spm Mobility Strength/Skill: 10 min GOAT WOD: 7 Rounds 1 min ME row for calories 1 min ME double unders 1 min rest Thursday
Warm up: 2 rounds 10 wall squats 10 swings per leg 5 goblet squats with light KB Mobility Strength/Skill: Find one rep max front squat WOD: P1 and P2 each complete 5 rounds: 15 DB shoulder to overhead while partner is holding a push-up plank position RX: 45/25lbs Wednesday
Warm up: 2 rounds 200m run 10 roll-ups Mobility Strength/Skill: 12 min inversion practice Beg - practice kicking up against wall and holding hand stand Int - kick up into HS position and hold for 10 seconds then negative hand stand push up Adv - try free-standing HSPUs with spotters WOD: EMOM for 12 min 2 power cleans @ 80% of 1RM 5 toes-to-bar Tuesday
Run Club 630pm: Meet at Jefferson Playground and Sign up on Mindbody Warm up: 400m run 10 scap pull-ups Strength/Skill: Beg - 3 x 3 negative pull-ups (can use bands) Int - 3 x 5 negative pull-ups Adv - 3 x 5 weighted negative pull-ups After 3 sets of negatives, everyone does 5-10 kipping swing practice WOD: 18 min AMRAP 800m run buy-in 10 KB swings (24/20kg) 10 lunges 10 burpees Monday
Warm up: 2 rounds 10 wall squats 90 sec jump rope singles Mobility Strength/Skill: Push Press EMOM for 10 min: 1 power clean 2 push presses (heavy) WOD: 6 min AMRAP ladder: 5, 10, 15... goblet squat (28/20kg) box jump (30/24in) We will not be having an open gym at uptown on Sunday due to coaches meeting.
Open gym at Midcity 10 am to 1 pm Powerlifting at Midcity 10 am to 11:30 am To Do List: 1. Sign up for The Whole Life Challenge 2. Sign up for the CrossFit Open 3. Continue being awesome Saturday Team WOD
Warm Up Run 400 or Row 500m 3 rounds 10 pass throughs 10 overhead squats 7 pull ups 5 burpees Super Bowl WOD First choose a Team... Then 4, 4 min quarters of Minute 1: 49ers - Burpees, Ravens - Thrusters 75/55 Minute 2: 49ers - Sit-ups, Ravens - Pull ups Minute 3: 49ers - Pull ups, Ravens - Sit ups Minute 4: 49ers - Thrusters 75/55, Ravens - Burpees Rest 1 min between rounds 1-2, and 3-4 Halftime: Rest 2 min between rounds 2-3 Starting this Saturday, there will be a prerequisite to participate in the COMPETITOR class. You must be a CrossFit competitor. In order to attend the class moving forward you must register to compete in the 2013 CrossFit Open.
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Contact UsCrossFit 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 ClassesInterested 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 CoachesLiz Carrier CrossFit NOLA 504
We are a CrossFit Affiliate in Mid-City! Stop by and check us out! Sites We VisitHollywood Livestock, Next delivery date Julyy 31st
CrossFit NOLA Pre-Made Paleo GORUCK Challenge Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Beyond the Whiteboard Gary Taubes's Blog Whole 9 Archives
August 2013
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