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  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Coaches
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events

Succop

9/24/2012

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Week of 9.24.12:

Max Effort Lower (Mon PM/Tues AM/Tues PM):
Tempo Front Squat with light band 5-5-3-3-1-1-1

Max Effort Upper (Wed PM/Thurs AM/Thurs PM):
Snatch Grip Behind the Neck Strict Press 5-5-5-3-3-3

Dynamic Effort Upper and Lower (Sun, time TBA):
10x3 Sumo DL light band at 50% 1RM
10x3 Reverse Grip Bench Press at 55% 1R

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Do Your Job II

9/21/2012

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WEEKEND SCHEDULE


Saturday
10am-11am: Powerlifting Fundamentals

Sunday
10am-11:30am: Dynamic Effort Upper and Lower
10am-11:0am: Open Gym
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Do Your Job

9/16/2012

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Week of 9.17.12:


ME Lower (Mon/Tues):
Tempo Front Squat 5-5-3-3-1-1-1

ME Upper (Wed/Thurs):
Unilateral DB Neutral Grip Shoulder Press w/ Light Band 5-5-5-3-3-3-1-1-1

DE Upper and Lower (Time TBD):
Sumo DL w/ bands 10x3 at 45% 1RM
Reverse Grip Bench Press 10x3 at 50% 1RM

Important, by Mark Twight of Gym Jones


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RGIII

9/10/2012

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WEEK OF 9.0.12

New Cycle!

ME Lower (Mon PM/Tues AM/Tues PM):
Front Squat at tempo (5 sec descent) 5-5-5-3-3-3

ME Upper (Wed PM/Thurs AM/Thurs PM):
Unilateral DB Neutral Shoulder Press
5-5-5-3-3-3-1-1-1

No DE this weekend, Liz will be out of town

Chad Jones Documentary
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Saintsations

9/7/2012

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Rest of the Week of 9.3.12:

Dynamic Upper and Lower:
Sunday at 4:30pm (special Saints game time)

Speed Sumo DL
10x2 at 60% 1RM

Speed Shoulder Press
10x3 at 
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    CFNOLA Powerlifting

    Powerlifting Coach:
    Kate Sotolongo
    kssoto3@gmail.com

    Tues. 6 pm Cortez St.
    Thurs. 6 pm Cortez St. 
    Saturday 9 am Cortez St.

    We utilize the CrossFit HQ endorsed, Conjugate Method for our programming. 

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