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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

120219

2/18/2012

 
Sunday WOD at 8 am (to make up for no classes Tuesday)

Wake up, wake the #$%# up!


No powerlifting
No active recovery
Gym will be open until 10 am

Warm Up:

Run 400 or Row 500

2 rounds of 
3 forward rolls
2 lengths roving plank
10 heavy(ish) russian kettlebell swings
3 cycles each leg hamstring contract relax stretching with band


WOD
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps 


Congratulations to Coach Rae who won the women's lightweight and women'a overall with her CF Football total for Occupy Strength Chicago!
Picture
Demian
2/18/2012 10:55:41 pm

Nice work master Shih!!

Jesse
2/18/2012 11:19:27 pm

Awesome Rae

elana
2/18/2012 11:28:12 pm

All that and nail polish and sparkly pink shoes too! I love it!

Rae
2/19/2012 08:22:10 am

Thanks guys! I had a lot of fun and there were a ton of great competitors there.


Comments are closed.

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