Uptown: 11 am to 1 pm
Midcity: during Powerlifting and Active Recovery 11 - 1:30 pm
CrossFit NOLA 504 |
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Open Gym
Uptown: 11 am to 1 pm Midcity: during Powerlifting and Active Recovery 11 - 1:30 pm
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Saturday Team WOD
Warm Up 30 Burpees or Row 500 or Run 400 2 rounds of 10 pull ups 10 push ups 10 squats WOD: Relay Style, in teams of 3+ Row 750 30 shoulder to overhead 95#/65# 30 burpees 30 kettlebell swings 30 front squats 95#/65# Row 750 Starting this Saturday, at 11 am, we will offer a competitor's class. This class is designed to help our members who want to compete in CrossFit as a sport. Attendees are athletes who want to compete in local competitions, the Open, Regionals, and potentially the Games. The class asks that you can train 4+ times a week. Be prepared to give your diet, sleep habits, and mobilization some serious consideration. Also, consider limiting extracurricular activities (less booze :-) ). If you need clarification as "to how much is too much?" just ask one of the coaches. Members should be able to perform most WODs Rx ed in terms of weight and scaling bodyweight movements. Men should be able to do a muscle up, handstand pushup, rope climb, and pistol. Women should be able to preform all of the above movements with the exception of muscle ups. If you think this class is for you, see one of our coaches about signing up.
The class will meet at Midcity at 11 am, show up early to get warmed up. We will begin promptly at 11 am and expect you to be warm and ready to go! Friday Warm up: Row 750 ( last 250 fast!) Mobility: CHOICE 20 minute goat or Hero WOD: choose 2 goats or do 1 goat every other minute... HERO WOD: "NUTTS" - 45 minute cap Scaling options will be noted with a \ mark Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. 10 HSPU/Pushups 15 Deadlifts 250/185lb 25 Box Jump 30/24" 50/35/20 Pullups 100/75/50 Wall balls 200/100/75 Double unders Run 400m w45lb/25lb Thursday
Warm up: Row 250 10 jump squats 1 length lunging pass thrus 10 burpee broad jumps Mobility: Strength: Overhead Squat 3x5 These will be for perfect form, not max weight. WOD: 21-15-9 Overhead Squat 95/65lb Thruster 95/65 lb Wednesday
Warm up: 200m run 10 overhead squat 10 thrusters 10 burpee broad jumps Mobility: Skill: Handstand Pushups ON EVERY OTHER minute for 10 minutes: Beg: Partner banded hspu or banded pushups 2-5 reps ADV: Head to Floor or Parallette HSPU 2-5 reps WOD: 5 rounds 200m run 12 kb snatch 53/36 30 double unders REST 30 seconds between rounds Total time includes rest. Tuesday
Run club: 630pm at Jefferson Playground. Sign up on Mindbody and bring a watch! Warm up: Row 500m Burgener w/bar Mobility Strength: Squat Clean 3-2-1-1-1 WOD: Elizabeth 21-15-9 Squat Clean Ring Dip Monday
(wear long socks for Rope Climb) Warm Up: Row 250 1 rope climb (sub 5 rope walks) 5 dips 15 sit ups 15 supermans 15 lunging pass thrus pvc 15 good mornings pvc Mobility: Skill: Negative Pullups 3x5 with 90 sec rest Beg: negative with a 1-5 sec count ADV: negative with a 5-8 sec count "Christine" WOD: 3 rounds 400m Run or Row 12 BW Deadlifts 21 Box jumps 24/20 in. Open Gym Uptown 10:30 am to 12:30 pm
Open Gym Midcity During Powerlifting and Active Recovery Saturday
Warm Up Run 400 and Row 500 2 rounds of 7 pull ups 7 push ups 7 squats WOD: "The Deck of Cards" Friday Make sure to wear long socks or pants: ROPE CLIMB TODAY Warm Up: 1000m Row Mobility: Skill: GOAT, 10 mins WOD: 5 rounds 3 rope climbs (SUB 15 Towel jumps or jumping pullups) 100m Sprint 10 Deadlifts 255lb/175lb The Deep South Shootout Registration is underway. They have already filled 1/3 of the spots. If you are interested in competing on Saturday, October 27th, then click below and get signed up!
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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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