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Mardi Gras Schedule: Thursday 2/16 - 7:30 pm canceled Friday 2/17 - Normal hours, Powerlifting at 5:30pm. Saturday 2/18 - Group Class at 9 am instead of 10 am. Powerlifting canceled. Sunday 2/19 - Special Group class at 8 am (sign up on Mindbody). Powerlifting canceled. Monday 2/20 - All afternoon classes canceled Tuesday 2/21 - All Classes canceled. Powerlifting canceled as well. Wednesday 2/22 - Normal hours Tuesday Happy Valentine's Day! Run Club: 630 pm at Jefferson Playground off River Road. Bring a watch and sign up on MindBody. If raining, meet at NOLA 504 (540 N. Cortez) Warm Up: 14 kb swings 14 Tw0-fers 4 muscle up drills 4 ring dips 14 leg swings, each leg 4 muscle up drills 4 ring dips Skill: 10 minutes, Upside down practice On the minute for 10 minutes: your choice for reps: Wall climbs, shoulder touches, handstand holds free standing holds, handstand walk WOD: (35 minute cut off) Five rounds for time of: Run 800 meters 9 Muscle-ups (sub ctb pullups, 9 ring dips) NO MUSCLE UP DRILLS Intermediate: 4 rounds Scale 9 strict pullups, 9 dips (ring, bar or box) Beginner : 3 rounds Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments        
Brandon
2/14/2012 01:54:56 am
Here is a good article for first time Open competitors. It is also a good read for people who may be interested in doing the open but are on the fence. Comments are closed.
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