10am WOD- UPTOWN, SIGN UP on mindbody if possible!

11am- Competitor's Class- Will meet UPTOWN, NOT at midcity.
You can sign up on Mindbody...even though the mindbody schedule says 504, it will be UPTOWN!!!!


ALL CLASSES AT MID-CITY ARE CANCELED UNITL FURTHER NOTICE. STILL HOLE IN ROOF AND NO POWER.

Meme

Because I drank too much during Hurricane Issac.

Because I haven't set a PR on anything in a while.

Because I am asking myself "what's a PR?"

Because Mocha Frappuccino’s have made their way back into my daily routine.

Because I can "pinch an inch" (or much more) on my waistline.

Because I've been half-assing it.

Because I've been watching someone else give it 110%, and I've seen their results.

Because it's almost time for skinny jeans again.

Because I want those 5 damn dead hang pull ups.

Because the kids are back in school.

Because summer flew by along with my dreams for a summer body.

Because it's football season.

Because those summer BBQs & beers have caught up with me.

Because I can afford $45.

Because I am not afraid of a little competition.

Because I've come this far.

Because I know I can be a better version of myself.

Because CrossFitters thrive with encouragement, goal-setting, and structure.

Sign up!  You will thank us for it later!

Friday

All classes canceled at Mid City until probably Monday at the earliest. No Power and a giant hole in the roof still. You can sign up for the Uptown Classes. We are having 630am, 730am, noon , 430pm and 530pm Friday.


Warm Up:
Run 400
15 KB swings
15 situps or ghd (adv)
15 supermans or back ext (adv)

Mobility:

GOAT: 10 min
Choose a skill you can do 1-3 reps on the min for 10 min.

WOD: 7 rounds
7 Thrusters 95/65lb
7 Ring Pushups

If you can't do 20 Strict Pushups with no band, do not do ring pushups. Use bands if needed.

All classes are canceled on Thursday. There is a hole in the roof and no electricity.

There will be a 330pm, 430pm and a 530pm class today, at the uptown location, 8422 Burthe St. Still no power there either. If you are able to you can sign up for class on mindbody.



Mollie

Tuesday


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!!!


Warm Up:
3 min double under flights
10 shoulder press
10 thrusters
10 burpees

Mobility:

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%
4/3/2 burpees

If you do not finish within the minute, you are done.
Scaling is marked with a /
Keep same rep scheme throught wod.

Hey Everyone..
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! 

Monday

Warm UP:

250m Row
10 GHD situps
10 Back Ext
10 Burpee Broad Jumps

Mobililty

WOD:

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

The Outlaw Training Camp registration is live and underway.  If you want a spot in this, register ASAP.  They will probably not last long...
Open Gym: 

Midcity 11 am to 130 pm
Uptown 11 am to 1 pm

For those of you who haven't heard, we are currently planning on hosting an Outlaw Training Camp.  The New Orleans date, which is supposed to be posted tonight, will be on Feb 24th (Sunday night) through Feb 26th (Tuesday).  These camps have had the history of selling out very quickly, sometimes in less than 30 minutes.  If you are interested in getting a spot, please text (preferred, 734-645-8069) or email Jeff (jgermond7@gmail.com) ASAP.  The links to obtain a spot in the camp will (should) be LIVE tomorrow morning at 9:00 AM EST.    You will need to pay with PayPal first (which will guarantee your spot), before registering for a spot.  The cost is $300.

Again if  you want a better chance to get a spot for tomorrow, please text Jeff tonight before 11 pm, or tomorrow morning after 6 am.  If the camp sells out, we will not have any power to get anyone in... 

Saturday Partner WOD

Warm Up:

Run 400 or Row 500
3 rounds of 
10 overhead squats
7 push ups
10 pull ups
30 second sampson stretch each side

Team WOD

in teams of 2 or 3

12 rounds of

100 m shuttle run
15 push ups
15 wall balls

alternate rounds

Friday

Warm Up:

400m Run
10 good mornings
10 unbroken pullups
10 dips
10 thrusters

Mobility:

CHOICE WOD:
a) 20 min Goat ( 2 every other minute or 1 on the minute for 10 mins)

b) Hero WOD
"Johnson"

Complete as many rounds in 20 minutes as you can of:
245/170 lb pound Deadlift, 9 reps
8 Muscle-ups (sub 8 pullups, 8 dips)
155/105lb pound Squat clean, 9 reps

Post rounds completed to comments.

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.