Bring a ten dollar gift or less if you want to participate in Secret Santa!
Come out to Company Burger (4600 Freret St.) Tonight for our Crossfit Family Christmas party! 830 pm til....
Bring a ten dollar gift or less if you want to participate in Secret Santa!
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Friday: WEAR LONG SOCKS OR TIGHTS TO AVOID ROPE BURN. THERE ARE ROPE CLIMBS TODAY.
Warm Up: Double Under Flights - 3 mins 5,10,15,20,25 etc.. Only increments of 5 count. You must complete each set before moving onto the next. then: 2 sets 10 kte's 10 pistols Mobility GOAT: 20 minutes Choose a skill you can do 1 to 3 reps every minute on the minute for 20 minutes. WOD: AMRAP 15 mins 2 rope climbs 20 wall balls 20/14lb Run 200m Thursday
Warm Up: Double Under Flights- 5 min 5, 10, 15, 20, 25 etc. Only increments of 5 count. You must complete one set before moving onto the next. Burgener: Then Skill work: 3x3 Muscle Snatch + 1 Overhead Squat 3x3 Heaving Snatch Balance 3x1 Snatch Balance 3x1 Squat Snatch WOD (1o min cap: "Fractured Fran" 9 rounds 5 Thruster (95/65) 5 pull-ups Please sign up for classes. If you do not sign up (especially the morning classes) 30 minutes prior to class there is a possibility there will not be a coach there. Today we cleaned the back room and we have a giant box of lost and found. If you have lost anything in the past year please go claim it. If not, we will be giving it to good will, throwing it away, or you could possibly see Liz wearing items around the gym. Would anyone be interested in doing Secret Santa for the Christmas Party Saturday night? I propose that those interested bring a wrapped gift valued at 10 dollars or less and we can do a trade. Post in comments if you are interested. We are trying to come up with a theme for the Christmas party. Liz suggested Barbells and Beer. Any other thoughts? I'm pretty sure there's going to be a one armed barbell snatch/drinking beer contest Wednesday
Warm Up: Double Under Flights 7 minutes 5, 10, 15, 20, 25 etc... Only increments of 5 count. You must complete one set before moving onto the next. 2 sets 8 GHR 12 HEAVY KB swings 1 min rest Strength: Pullups 3 sets of 5-10 Use bodyweight, bands or weight as necessary. WOD: "Michael" 3 rounds 800m run 50 Back Ext 50 situps **RUN CLUB CHANGE -- Will be tonight at 630pm at Crossfit NOLA 504 (540 N. Cortez)**
Housekeeping Note -- the shower here is functional (and the warm water works now!), but please bring your own towel/soap/shampoo/etc. Tuesday Warm Up: Double Under Flights - 5 minutes timed 5, 10, 15, 20, 25 etc (go as high as possible) Only sets of 5 count. You must complete each set before moving on to the next one. then: 5-7 mins Beginner: 2 sets Max Handstand hold or 3 handstand attempts 5 pushups or Ring Pushups 1 Frog Stand 10-20 sec 15 Box Jumps Advanced: 2 sets 5 HSPU 1 Frog Stand 10-20 sec 15 Box Jumps Strength: Thruster 5-5-5 Start at a weight you have done in a WOD (35, 65, 85, 95, etc) Do sets of 5 increasing the weight until you lose speed. Then do 2 more sets at that weight. WOD: 2 rounds 10 Broad Jumps 100 ft. Walking Lunges 21 KBS (24kg/16kg) 21 Burpees 21 Pull-ups Holiday Party: We are going out this weekend, Saturday December 10th, Company Burger starting at 8:30 ish! Clear your schedules!
Monday Class Warm Up: Double under Flights: 3 minutes No singles allowed. You may do one single between du's if necessary. 5, 10, 15, 20, 25 etc..(go as many sets as possible in increments of 5) Only increments of 5 count. You must get 5 to go on to the next set of 10 and so on. Your score is the set completed in three minutes. Ring Dip Test: 3 minutes See how many sets of 5 you can complete in 3 minutes. Use bands as necessary. If you start a set too soon and only get 4 reps, you are done. Only sets of 5 count. If you start out with no band, you can add the band within the sets to complete more sets. WOD: 23 minutes (3 minutes of work, 2 minutes rest at 80% effort) 3 min: AMRAP 5 KB, light 5 Burpees REST 2 mins 3 min: Double unders (scale singles) REST 2 mins 3 mins: 5 Box jumps 24"/20" 5 Toes to Bar REST 2 min 3 mins Double unders (scale singles) REST 2 min 3 min Run 100m 5 burpees Sunday fro 12:30 until 2 ish. If you want to walk through and check out the space!
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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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