Warm Up:
5 min double under flights
Mobility
Strength/Skill:
Jumping Drills
WOD:
7 min AMRAP
Burpees, jump and touch object 6" above reach each rep
CrossFit NOLA 504 |
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Thursday
Warm Up: 5 min double under flights Mobility Strength/Skill: Jumping Drills WOD: 7 min AMRAP Burpees, jump and touch object 6" above reach each rep
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Wednesday
Warm Up: 2 Rounds: 200m run 20 pass-thrus 10 scap push-ups Mobility Strength/Skill: Weighted push-ups 3 x 10 adding 5 - 10lbs from last week WOD: 5 rounds for time 10 knees to elbows 10 DB push press 20 double unders As many of you may know, one of our coaches and a few of our athletes, Kels, Megan Hintz and Annie Stadstad, work for lululemon athletica. This Saturday at 6pm, they are formally inviting EVERYONE from the gym to the grand opening party. There will be an outdoor yoga class lit by Endymion Flambeauxs followed by an after party complete with your favorite street performers, street foods, and street drinks (think Lucky Dog, Cafe du Monde, beer and king cake)! Jeff, Brandon, and Aaron will be in attendance showing off their best yoga moves! This is an event you won't want to miss. See you at the Shops at Canal Place Saturday! Roof demolition is temporarily postponed while they lay panels on the roof. Until they start the demolition again (probably later this week or Monday), we will have a noon class at 540 N Cortez.
Tuesday Run Club is CANCELED today. Warm Up: Row 500m 20 banded good mornings 10 roll-ups Mobility Strength/Skill: Back Squat ADV: Using 90% of 1RM 3 @ 70% 3 @ 80% 3+ @ 90% BEG: 3 x 5 using 5 - 10lbs more WOD: 30 minutes 3 touch-and-go power cleans on the odd minutes 5 ring push-ups on the even minutes (INT: 3, BEG: 5 regular push-ups) Warm Up:
Run 400 10 Scap activations Mobility:Lats/pecs/hips Strength: Ring Rows Adv 3x12 Int 3x10 Beg 3x8 WOD for Warriors - Veterans Day WOD Thanks to all those who have served! As Many Rounds as Possible in 15 minutes: 11 Ground to Overhead (95/65) 11 Bar Facing Burpees 12 20/16# Wall Ball 22 Double Unders DU or sub 3-1 singles 7 Hand Stand Push-ups/pushups 11/11/12 signifies this year's Veteran's Day, the day set aside by Congress to "celebrate the service of our Nation's veterans", the 22 double unders and 7 Handstand Pushups represent the 22.7 million living veterans. Happy Veterans Day
Thanks to all those who have served. Monday we will have a special Veterans Day workout! Open Gym Uptown 10:00am-12:00 pm Midcity 4:30-6:00 pm Whole Life Challenge Finals!!
8 am competitors class (at midcity) 10 am till finish - WLC finals - get measured, get worked out, put yourself in a food coma Note, everyone is welcome to come to the WLC finals, support your friends and co-woders. We will get the grill fired up after we get people measured and hang out as long as you guys like! As you have noticed, some people have had very noticeable results from this, next WLC starts after Mardi Gras (perfect timing!) Also if you have a nagging injury, or a question about one, Dr. Ben Dichiara will be there doing ART and answering questions. If you want to reserve a spot to get worked on, use the sign in sheet below, otherwise it will be first come first serve! Sign up to get worked on! I bumped this post up. We do not have a design yet, please comment if you want a hoodie. They willl hopefully be in beginning of December!
We will be ordering hoodie sweatshirts this year again. Unlike t-shirts, we do not order a huge amount of them, so we will be taking pre-orders. Preorder cost will be $40 (payable when they come in), please post your size to the comments of this post if you want one. We will order some extra but the non-preorder cost will be $50. Deadline for preorder is Nov 9th This year the color is going to be asphalt. The design is not finished yet, but will probably say CrossFit NOLA on the back have have the hurricane logo on it somewhere. Unlike last year, we will only be ordering unisex cut this year, as the women's cut is not hugely popular. So estimate your size based on unisex sizing, it appears the go from XXS all the way to XXL. If you are unsure, choose the larger size, hoodies are usually most comfortable when they are big and fluffy. This was last years model, please note in 2012 they will be a different color! Friday
Warm up: Run 800m or row 1000 Mobility Strength/Skill: GOAT WOD: 30-20-10 OH Squat (95/65lbs) Push-ups Thursday
Warm up: 5 min double under flights Mobility Strength/Skill: 12 minutes Jumping Drills WOD: 10 min AMRAP Row 2k ME burpees Score is row time minus 2 secs for each burpee. Ex: Row 8:00, then get 20 burpees. 8:00- 40 sec= 7:20 |
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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