CrossFit NOLA Family,
In light of everything that is going on with the Coronavirus we feel that it is our responsibility to look out for the best interests of our CrossFit NOLA community and for our New Orleans community as a whole.
Starting on Monday March 16th, we will be temporarily closing CrossFit NOLA through the rest of the Month with the goal date to Re-Open Monday March 30th.
The coronavirus is spreading quickly in the New Orleans area and we won’t know the full extent of its range or damage right now, but we do know that isolating now might save lives in the future.
Below are the short term details we would like all our members to know moving forward for the next couple weeks.
GYM WILL BE CLOSED FOR THE MONTH OF MARCH:
- We will be closing the physical doors to the gym for the rest of March through the 29th.
- It is our responsibility to ensure the health and safety of our members at CrossFit NOLA, in addition to the New Orleans community.
- We would rather act in a position of care preemptively rather than reactively out of panic.
PROGRAMMING WILL CONTINUE:
- We will continue to provide programming on a daily and weekly basis, with detailed workout breakdowns, goals and strategies provided remotely.
- For those who do not have access to a gym or equipment, CrossFit NOLA will provide the opportunity to borrow a kettlebell, dumbbell, or wallball to take home for the time being.
- Updated workouts will be posted online, in addition to Beyond the Whiteboard
- You can post your scores to our daily blog and beyond the whiteboard to keep up with your gym buddies outside of the gym
The equipment we are lending follows:
Kettlebells
Dumbbells
Ab mats
Wall Balls
Boxes
These can be picked up on Monday 3/16 (tomorrow)
Uptown at 8:30 am - 9:30 am
Midcity at 10:30 am - 11:30 am
Downtown at 5:30 pm - 6:30 pm
Uptown at 4:30 pm - 5:30 pm
If you ordered Chomp NOLA meals, you can also pick them up during those times tomorrow. Please text the gym at 5048610610 and we will try to assist you.
If you can’t make one of those times we can make arrangements for you to get something!
Thanks for patience during this difficult time and we can’t wait to see you guys on the other side. Please stay safe and healthy and if you have other requests or needs let us know and we will try to help you out.
Best,
Jeff, Mollie, Brandon, Janelle, Phil

Monday

Warm Up:
400m run
2 x:
10 Straddle Stance Inchworms
10 Scorpions
5 Prone Press-ups
10 Pass Throughs

Burpee Flow Work:
4 Reps x 2 Sets (work on fluidity)
Rest as needed 
WOD:
"Pukie Brewster"
150 Burpees for Time

Cool Down:
2 Sets:
A. Foam Roll Upper Back (10 passes)
B. Prone 90 degree Pec Sretch 1:00/side
C. 10 Cat/Cows
D. Couch Stretch 1:00/side

Saturday

Warm Up:
2 Rounds:
1:00 Jump Rope
10 Step Back Lunges with Twist
10 Leg Swings
5 Scap Pull-ups/5 Kipping Swings
10 Cat/Cows

WOD:
For Time:
21-18-15-12-9-6-3
Walking lunges/leg
TTB or V-up

Cool Down:
2x:
A. 1:00 Couch Stretch/side
B. 10 Prone Press-ups
C. 1:00 Lizard Pose/side
D. 1:00 Pigeon Pose 
+ 3-5 min Foam Roll Upper Quads 

Thursday
VIDEO DEMONSTRATION

Warm Up:
2 Rounds:
:45 Jump Rope
:15 FLR
10 Touch Touch Squats
5 T-Spine Rotations/side
10 Leg Swings
10 Sit-ups

WOD:
7 Rounds for Time:
9 Jump Squats
15 Double Unders (can sun single unders or curb hops)
21 Sit-ups
15 Double Unders
9 Jump Squats
:30 FLR between Rounds

Cool Down:
2 Rounds:
A. 1:00 Calf Stretch/side
B. 1:00/side Lax Ball in Foot
1 Round Barefoot Walking Soft Surface 50' x 2/each on toes, on heels, outside of foot, inside of foot

Wednesday
​
Warm Up:
600m Jog
+ 2 Rounds:
10 Straddle Stance Inchworms with a Press-up
10 Scorpions
10 Leg Swings/leg

+ Mobility of Choice

A. 200m Run + 7 Burpees, easy pace
Rest 2:00
B. 100m Run + 5 Burpees, fast pace
Rest as needed before WOD

WOD:
"Surfer on Acid"
3 Rounds for Time:
400m Run
21 Burpees

Cool Down:
200m Jog
+ 2 Rounds:
A. 1:00 Supine Hamstring Stretch
B. 10 Cat/Cows
C. 1:00 Prayer
D. :30 Wrist in/out

Tuesday
VIDEO DEMONSTRATION

Warm Up:
400m Jog
2 Rounds:
10 Ankle Rolls/side
20 Steps Heel-Toe Walk
10 Leg Swings/side
20 Steps Walking RDL
10 Steps Walking Groiner

WOD:
Plyometrics
A. Wall Touches :20/:40 2x/side
B. Single Leg Box Jump 5/leg x 4 Rest as needed
C. Tuck Jumps :20/:40 x 4
D. Lunge Switch Jumps :20/:40 x 4
E. Depth Jumps 5x5 Rest as needed
F. Heel Punches 10 x 3 Rest 1:00

Cool Down:
200m Jog
a. 1:00 Supine Hamstring Stretch
b. 1:00 Calf on Pole (if you can loaded dorsiflexion here)
c. :90 Cobra Pose x 2
+ 3-5 min Foam Roll Calf

Monday
VIDEO DEMONSTRATION

Warm Up:
2 Rounds:
1:00 Jump Rope
5 Toe Touch Squats
5 Yoga Push-ups with Shrug
5 Step Back Lunges with Twist/leg
5 Scap Pull-ups/5 Kipping Swings
5 Hip Switches
WOD:
Cindy or Mary
20:00 AMRAP
Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
Mary 
5 HSPU
10 Alternating Pistols
15 Pull-ups
*If you don't have a pull-up bar, you can do a 50' shuttle, 5 kettle bell swings, or 10 sit-ups as a sub. If you want to do Mary but don't have a wall, you can do pike or hand release push-ups.

Cool Down:
2 Rounds
a. 1:00 Couch Stretch
b. 10 Bird Dog
c. 10 Wall Assisted Thoracic Extension
d. 5 Side Lying Windmills
e. 1:00 Calf Stretch of Choice

Saturday
VIDEO DEMONSTRATION

Warm Up:
2x:
200m Jog
5 Yoga Push-ups
5 Inchworms
5 Broad Jumps
10 Steps Walking Groiner 

WOD:
5 Rounds for Time:
50' HS Walk (scale HS Walk with 12 HSPU or 50' Bear Crawl)
100' Broad Jump, 3 Burpees after every 5 Broad Jumps

Cool Down:
2x:
A. 10 Pass Throughs
B. 10 Scorpions
C. 10 Wall Assisted Thoracic Rotations
D. :90 Child's Pose

HAPPY BIRTHDAY, MOLLIE!