Don't forget about the new Tuesday Run Club at 630 pm! Sign up on the Class sign up page!
Let's meet at the gym..we will start with running drills.
1 length walking samson stretch w/pvc
1 length duck walk
20 banded good mornings
20 banded side steps
15 jump squats
20 kb swings
Strength: Back Squat
Using your set from last week, drop weight 10 percent and do all sets with the SAME weight.
WOD: 4 rounds for time (20 min limit)
5 muscle ups
10 deadlifts 225/155lb
Sprint 100m (to first block and back)
5 Muscle up drills w/bands and dip out OR 5 strict pullups and 5 ring dips
15 abmat situps or Combo of GHD and situps
All deadlift weight will be scaled such that NO ROUNDED BACKS ARE ALLOWED.
504-861-0610 (call or text)
We are the first, largest, and most experienced CrossFit affiliate in New Orleans!
Free Intro Class
Click here to sign up!
Next Fundamentals Classes
Interested in joining the gym?
New to CrossFit?
We have fundamentals classes starting 5 out of every 6 weeks!
Sign up here!
More info here
Space is limited! (if you wait until the last day, you might not get in) is
Sites We Visit
Hollywood LiveStock, Next delivery date JULY 31
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog