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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

111214

12/13/2011

 
Give the Gift of CrossFit
  • Looking for gift ideas this Holiday season?
  • Have a spouse, significant other, family member, neighbor or friend that would benefit from CrossFit?
  • Give someone a gift that will change their life.  
  • Give the gift of CrossFit
Is someone you know looking to join CrossFit NOLA.  Give the gift of CrossFit with a CrossFit NOLA gift card.  Gift cards are available in the online store in any amount.  New fundamentals start on January 3rd at 6:30 am!

Wednesday

Warm Up:
800m Run
5 mins
Double Under Flights
5.10.15.20 etc
1.2.3.3.4.5 etc

Mobility

Strength: Pullups
3 sets
5-10, use body weight, weight and bands as necessary

WOD:
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155/105 pounds, 21 reps

Josh Everett 8 rounds + 60 meters. 
Post rounds and fractions of rounds completed
Rachel K
12/14/2011 06:37:56 am

Great WOD this AM.

Eric your tunes will keep me coming back for more :)

liz link
12/14/2011 09:32:20 am

rachel, are you saying you don't miss mornings of lil wayne and slow jamz with me???

Rachel
12/14/2011 11:06:53 am

Oh Liz, you know how I LOVE slow jamz with you. I need to schedule a workout with you asap. Eric did play Ke$ha for me this AM...

Eric
12/14/2011 11:43:54 am

Rachel ... The best pop always during my classes :)


Comments are closed.

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