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  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

111201

12/1/2011

 
Just a reminder, that if you are on auto pay, your account will renew today in the afternoon.  You should be able to sign up for today with your November account (if you have classes remaining).  Then, after you renew, for the rest of December.  Contact Jeff or Mollie with any questions.


Thursday

Warm up:
400m Run

2x100m Strides
10 burpees
2x 100m strides
10 burpees

Strength: 3 sets 5 to 10 Pushups, rest 2 mins between sets
Use weight or mats as necessary. Standard is chest to floor. Arms are locked to full extension at the top.
Do mobility between sets: hip drills w/bands, wall stretch

WOD:
3 rounds
Run 800m
Rest exactly 2 mins between sets.

Post WOD: 50 Toes to Bar, not for time


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