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  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
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  • About
    • About CrossFit NOLA
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    • NOLA Barbell Club
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    • Testimonials
    • Get Me Bodied - QueerFit
  • Get Started
  • Locations
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    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • CFNOLA Gymnastics
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    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
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  • Online Shirt Store
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110704

7/3/2011

 
Happy 4th of July!

There will be one class today at 11 am, with an hour of open gym following.

Warm Up: 5 to 7 minutes
400m run
15 Jump Squats
15 Mountain Climbers
2 lengths Bear Craw
2 lengths Crab Walk

Strength: Pullups
Find a band or added weight you can do 3 sets of between 5 and 8 reps (strict) with. Rest 2-3min between sets. Work on mobility during rest time.


WOD: With a Partner?

 25 min cutoff

50 Pullups
    10 Burpees
40 Pullups
    20 Burpees
30 Pullups
    30 Burpees
20 Pullups
    40 Burpees
10 Pullups
    50 Burpees



Picture
Whitney came back to visit last week, she still remembers how to overhead squat!
melissa v
7/4/2011 04:31:06 am

a little reminder to jeff -

margaret and i will need probably 2 or 3 strong people to help us move a sofa sleeper and a love seat into our house next sunday july 10th around noonish. please email me if you're interested (m.f.vonalmen@gmail.com).
ps - there are stairs involved here.
pps - you will be compensated with the refreshment of your choice!

thanks!

Ginger
7/4/2011 06:20:48 am

Happy 4th Crossfit Nola!!! I miss you!!
I will be back to the gym tomorrow evening....see you then!


Comments are closed.

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