All classes are canceled for the exception of open gym at Crossfit NOLA (8422 Burthe street) from 9am-noon. Kelsey will be there if you guys need help or have questions, but there will not be an organized class. You may come in and make up a wod or do today's wod but you will be on your own.
There are no classes today at Mid-City.
All Classes Wednesday are canceled.
We will keep updating the site as we have more info on the hurricane!!!
3 min double under flights
10 shoulder press
Strength: Squat Clean, 15 mins
Warm up to a heavy Squat Clean
3 (40%)-2 (50%) -1-1-1
WOD: 12 min AMRAP
On the mintue for 12 mins
2 Squat Cleans @ 70%
If you do not finish within the minute, you are done.
Scaling is marked with a /
Keep same rep scheme throught wod.
All Classes are canceled Tuesday at 504 and Cf NOLA. We will have an open gym at CrossFit NOLA, uptown at 9am Tuesday morning until noon. I will post the Tuesday wod and you may do it during open gym, but you will be on your own.
If you have left items or are going to gym this evening, please be sure to clean up after yourselves as things will be stored away.
The coaches have been working all day to secure both buildings with tarps and sandbags and if there is a sudden change overnight, we don't want them coming in at 3am to secure the building. Sorry for the inconvenience.
If you are desperate for a workout you can check out some travel wods on Crossfit.com
A great one is 150 burpees for time :)
If we lose power and I do not hear from Jeff (I'm in California now) by 8pm New Orleans time Tuesday evening, all classes will be canceled Wednesday. Keep watching the site for change in news.. Ya'll be safe!!!
Also, ALL FUNDAMENTALS classes will be postponed one week and begin again Tuesday, September 4th. Thanks!
As of now, all Monday classes will be held as scheduled, this could change at any time. Keep an eye on the website! Be safe and take any nececessary precautions to keep yourself and your family safe!
10 GHD situps
10 Back Ext
10 Burpee Broad Jumps
Divide into 3 groups and complete the following: ( 10-15 mins per station)
a) Strict Pullups
All sets slow and controlled: BEG 1-3 sec count, ADV 5-7 sec count up and down
1x5 Wide Pronated Grip Pullups
1x5 Medium Pronated Grip Pullups
1x5 Narrow Pronated Grip Pullups
1x5 Suppinated Grip Pullups
Add one more rep if last week was successful
90 sec rest between sets
b) 5 attempts at Max Height Box Jump
c) 1600m Row TT