Uptown 10:30 am to noon
Midcity during power lifting
CrossFit NOLA 504 |
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Sunday Open Gym Schedule
Uptown 10:30 am to noon Midcity during power lifting
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Saturday Schedule
9 am - Free Intro at 540 N Cortez 10 am - Group class both uptown and midcity 11:10 am - 13.5 workout descrtiption and movement standards 11:25 am - CrossFit Open heats after the final open workout on Saturday Mike Bertel is having a cook out at his place... All are welcome to come by anytime after 1pm, we'll grill 'er up and good time it. 1631 6th St (6th and St Charles) Warm Up Run 400 or Row 500 3 rounds of 5 front squats 5 push press 5 thrusters 60 seconds hip or front rack mobility WOD: Partner 13.5 AMRAP in 10 min 15 thrusters 15 pull ups one person works at a time Friday
Warm up: 1k Row Mobility Strength/Skill: 10 min GOAT WOD: 800m run 30 muscle-ups (int - 15; beg - 10) 800m run (adv - scale 30 C2B/30 ring dips; int - 20 C2B/ 20, beg - 20 regular pull-ups/20 box or bar dips) Dotsie C. volunteers for the New Orleans Bulldog Rescue who is hosting a crawfish boil fundraiser at Fetch in mid-city, right down the street from 504, from 6pm-9pm on Friday, April 5th. There will be music, raffle prizes, crawfish, and beer. Dogs, people, and kids are welcome at this event. And it's literally like a...200 m walk away! Not a bad place to stop by after Friday class! Thursday
Warm up: Row 250m easy and then 250m fast w/o straps 15 wall squats Mobility Strength/Skill: Back Squat 2 x 5 @ 70% 2 x 3 @ 75% 3 x 1 @ 80% 60-90 sec rest between sets WOD: 4 min bottom-to-bottom Tabata air squats (20 secs on, 10 sec rest in the bottom) THEN: immediately after last resting hold: 1 mile for time Score is Wednesday
Warm up: Jump Rope Adv - 1 min singles + 1 min doubles + 1 min triples Beg - 1 min singles + 1 min backwards + 1 min DU Arm circle cycle Mobility Strength/Skill: 10 min EMOM Even - Max set T2B or max hold L-hang/tuck Odd - 30 sec DUs or DU practice WOD: 3 min AMRAP burpees 2 min rest 5 min AMRAP 30 DUs (2 x 1 single) 15 power snatch (75/55lb) Tuesday
Run Club: 630 pm Uptown- Sign up on Mindbody and Bring a watch! Warm up: 6 x 50m strides with 2 push-ups after each Mobility Strength/Skill: Pull-ups and Dips Beg - 3 x 5 partner assisted + box/bar dips Int - 3 x 5 partner assisted +box/bar/ring dips Adv - 3 x 8 strict pull ups + ring dips One partner completes all pullups/dips, then switch. WOD: For time: 500m row 50 KB swings (1.5/1pd) 10 wall walks |
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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