Thursday

Please note that due to the roof demolition/construction at CrossFit NOLA 504, we will be canceling all noon classes in the immediate future at the 540 N Cortez location.  Uptown will remain open for all those who are displaced by the construction.  Hopefully it will be done by the end of next week.

Warm up:
400m run
10 leg swings each leg (front/back/side-to-side)

Mobility

Strength/Skill:
EMOM for 7 minutes
1 power clean
1 hang squat clean
1 squat clean
using 75% of 1RM

WOD:
400m run
50 KB swings (1.5/1 pood)
200m run
35 KB swings
100m run
20 KB swings

Post WOD Recovery (no rest inbetween):
1 min flutter kicks
1 min hollow rocks
1 min ME sit-ups

We have a limited supply of 2012 Deep South Shootout T-shirts left, for sale in the CrossFit NOLA Uptown Pro Shop. 

They are going for $20 and are printed on comfy, silver, American Apparel 50/50 shirts.  Pick one up before they run out!!

Wednesday
HAPPY HALLOWEEN! WEAR COSTUMES TODAY!

Warm up:
400m run/500m Row


Mobility: 5 mins: hips/pecs

Strength/Skill:
ADV: EMOM for 10 min, 1-3 muscle-ups
INT: 4 x 5 dips (no bands) or muscle-up drills

WOD:
"FILTHY HALLOWEEN"
(31 Minute Cutoff)

31 Double unders
31 Box Jumps
31 Sit ups
31 Jump Squats 45/35
31 Push Press 45/35
31 Pullups
31 Slapping Pushups/pushups
31 Lunges
31 Wallballs
31 Burpees

Tuesday
Run Club: 630pm, Meet at Jefferson Playground and bring a watch!

Warm up:
800m run
10 wall squats

Mobility

Strength/Skill:
Find a 1RM deadlift
5-5-3-3-1-1-1(-1)

WOD:
6 Rounds with 1 min rest between each
200m run
12 KB snatch (1.5/1 pood)
30 double unders (sub singles)
(20 min time cap)

Monday

Warm Up:

Warm up:
4x 100m Run w/5 kb swings

Mobility:
Lats/hips

Strength: Strict Pullups
Adv: 3x12
Int: 3x10
Beg: 3x5-8
Partner assisted or Ring Rows


WOD:

15-12-9-12-15
Wallball 20lb/16lb
Kettlebell SDHP 53/36lb

Congratulations to everyone who competed this weekend! 

Aaron Hyatt placed 3rd overall for Men's RX while Liz and Kelsey took 2nd and 3rd Overall for Women's Rx.
Great showing by all who competed:  Brad, Demian, Ryne, Mark O, Nick D, Bryan C, Peyton Bush, Brandon, Lexi, Alyse, and Fabi. 

View more pics from the weekend here!

Louisiana Philharmonic Concert today, Sunday, 3 pm

Jesuit High SchoolAddress:
4133 Banks Street
New Orleans, LA 70119


costume's welcome! cost free to students 12 and under, 10 tickets for adults

Mid City: 
Powerlifting 230pm
Active Recovery 4 pm
Open Gym 230-5

Uptown: Open Gym 11-noon

Saturday Team WOD

The 10am Group Class at 504 and 11am Competitors Class are canceled tomorrow. There will be one group class at 10am at CrossFit NOLA uptown, 8422 Burthe Street. Sign up on MindBody to come!


It will be a surprise WOD! (Not a time 5k or 10k time trial, but the WOD will depend on how many of you sign up and come.)

Open Gym: Uptown only, 11am to 12:30 pm

FRIDAY

This morning at from 10am to 1230 pm at Mahalia Jackson theatre, Yo Yo  Ma will be performing with the Louisiana Philharmonic Orchestra for free to STUDENTS. If you are a student or think you could pass as a student, I would go.
I'm guessing he will go on at around 11 or 1130..we will be playing 2 other pieces also.
Mollie