The WOD Blog will be updated at www.crossfitnola.com

Today (Wednesday) is the last day to get early registration discount of $5 off

AND

Get an additional $5 off by using our link:  
https://www.wholelifechallenge.com/wlcfall2013/partners/crossfitnola

or

our discount code:  WLCRYGPEispW 

Thursday

Warm up:
2 rounds
Run 200m
1 length lunging pass-thrus
10 paused goblet squats

Mobility

Strength/Skill:
Hang Squat Clean
Find 1RM

WOD:
8min AMRAP
7 push press (115/75#)
7 box jumps (24/20")

Two announcements:

1. We will be merging the websites into one, www.crossfitnola.com will be our main website.  This may get moved around a bit and it might look a little different, but hopefully will be more intuitive.  These changes will happen over the next week or so.

2. We recently started carrying Progenex at both CrossFit NOLA and CrossFit NOLA 504.  We will be carrying Recovery, More Muscle, Cocoon, and Force for sale at both locations.  If you are interested, please take a look at Progenex's website for product details or talk with the coaches about the supplements.   We maintain our usual stance, that if your nutrition, rest and recovery are not dialed in, supplementation is not as useful.  For those of you who are dialed in, Progenex is probably one of the best tasting options out there!  Recovery, More Muscle, and Cocoon will be sold in 30 serving bags, but Force will be sold in single serving packets at $2 each (or you can buy a box of 30 packets).  As usual, Rx and Rx+ membership will receive a discount on these products!

Wednesday

Warm up:
Row 500m
10 banded GMs
10 ring rows

Mobility

Strength/Skill:
Deadlift
10min EMOM
5 reps Touch-n-Go @ 50% of 1RM

WOD:
16:00 w/ partner alternating each min 
P1: 7 goblet squats (32/24) one minute, while
P2: 150m row

Tuesday

Warm up:
2 rounds
1 min jump rope
10 no-push-up burpees
10 scap push-ups

Mobility

Strength/Skill:
3 x 10 DB Bench
3 x 10 Bent-over Row

WOD:
5 rounds
3 hang power cleans (155/105/70%1RM, whichever is lower)
Sprint 50m, walk back

Thanks to everyone who participated Friday in the fundraising efforts for St. Jude's hospital. Between both gyms, we were able to raise $1605.00! If you did not get the chance to donate and you would still like to click here.

Thank you so much for donating your time, efforts, and money. I think it turned out to be a really fun day!!

Check out the day on Facebook!

Monday: Pistols/DB Romanian deadlifts

Tuesday: DB Bench Press/Bent over Rows

Wednesday: Deadlift

Thursday: Hang Squat Clean

Friday: Goat

Monday

Warm Up:

Run 400m
10 Paused Goblet Squats
10 Wall Squats

Skill: 10 min EMOM
Evens: 5 DB Romanian deads each leg
Odd: 2 pistol squats or pistol progressions per leg

WOD:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Scale singles: 60-50-40-30-20

Sunday schedule

Uptown: open gym 8-11 am and 5-7pm

Midcity: open gym 2-4 pm

Saturday Schedule

9 am:
Midcity: Gymnastics class, competitors class, free introduction, fundamentals make up for Jeff's sessions (classes 4-8)
Uptown: Group Class

10 am:
Midcity: Group Class
Uptown: Group Class

11 am:
Midcity: Group Class

12 pm:
Midcity: Strongman

Group Class WOD:

Warm Up:
Run 400 or Row 500

3 rounds
10 pass throughs
10 overhead squats
15 sec L-sit/L-tuck hang
30 sec Sampson Stretch

WOD:
6 rounds with a partner, alternating rounds
15 HR push ups
35 KB Swings
15 pull ups