110113 - CrossFit NOLA

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Classes
About
Get Started
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110113

1/12/2011

Please note that it has been colder lately. Dress appropriately, come in layers. We will still be running outside!

Thursday

Class times: noon, either on Tuesday or Thursday (new added time, permanently!), 430pm 530pm 630pm

Warm Up:
400m run

2 rounds

5 GHD situps
5 Hip Extensions
5 HSPU
5 OS

Strength:
Front Squat
3-3-3

WOD: 3 Rounds for time

Run 400m
15 pullups
50 squats
15 pullups

Kevin Montoya 9:52, Rob Orlando 10:34, Heather Bergeron 11:29, Laurie Galassi 11:55, Kim Malz 12;30

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