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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
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    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
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  • Free Class Sign Up
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Week of 10.8.19

10/8/2019

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​Tuesday 10/8

M/E Upper 
Main
1 RM Floor Press
Acc. 1
8RM Strict Press (8RM BB Row)
Core
Banded Plank 4x1 min
Finisher
3 rounds: 30 Banded Face Pulls, 30 windmills

Thursday 10/10- Class Cancelled-Use Open Gym
D/E Lower
Main
8x2 Deadlifts @75% (:30 sec rest)
Acc. 1
Snatch Grip Back Extensions 4x8 (building)
Acc. 2
Anderson Good Mornings 4x6
Core
Weighted Russian Twists 4x15
Superset: 4x15 Flutter Kicks

Saturday 10/12- Class Cancelled-Use Open Gym
Main
Bench Press 10x3 @50% + 20% chains
(5 med 5 wide)
Acc. 1
Close Grip Dead Press (Last 6"/ Lockout) 4x6
Acc. 2
Tate Presses 4x10 (building)
Core
Banded Plank 4x1 min

Homework
5 minutes shoulder recovery each day

​



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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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