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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

120123

1/22/2012

 
Monday

Please read the post below about the new price changes! Must submit request before February 1st. Thanks!!!

We will be starting a beginners class today, at 6:30 pm.  If you recently started at the gym and are still a little unsure about the group classes, come hang out with Mollie on Mondays and Jeff on Wednesdays at 6:30 pm.

Also: Run club tomorrow will meet at Crossfit NOLA, NOT the track! Thanks!

Warm Up:

Double under Flights: 3 min
10 Wall Squats
Couch Stretch 1 min each leg
10 Jump Squats
Small/Med/Large Arm Circle cycle (10 reps each) forward/back
10 Overhead Squats/bar

Strength: Front Squat
1-1-1-(1-1)
Find 1 rep max
Between sets do mobility: Squat in bands/ Lat stretch w/bands

WOD: (20 min cap)
For Time
40 lunges
30 Thrusters 65/45lb
30 pull-ups
40 lunges
30 Thrusters 65/45lb
30 Pull-ups

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