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Tuesday
Hoodies are in, if you pre-ordered one you can pay and pick it up. Cost is $40 If you did not pre order and still want one, we have a couple extras. Cost is $50, they will go quick Run Club w/Coach Brandon 630 PM. Meet at Jefferson Playground. Bring a watch and sign up on MindBody! If raining, meet at CrossFit NOLA 504 (540 N. Cortez). Warm Up: 400m Run 20 Lunging Pass thrus THEN: (10 min) 10 wall squats 10 banded side steps, each way 10 GHR 10 KB swings 3 wall climbs Hip/Shoulder Mobility (5 mins) Strength: Thruster 5-5-5 If last week was successful, add 5 to 10 lbs. If this is your first time, warm up with a weight you can complete the set with a dynamic range of motion. When the set becomes slow, do two more sets at that same weight. WOD: "Jeremy" 21-15-9 Overhead squat 95/65lb Burpees
Brandon Ecker
12/19/2011 10:21:11 pm
CrossFit Open just 9 weeks away!
julie
12/20/2011 08:06:49 am
not going to make it tonight to running, Brandon. Have Fun!!
Kelsey
12/20/2011 12:44:31 pm
Ekk! Brandon that makes me so nervous! I have soooo many goats. haha Comments are closed.
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