120504

Upcoming Events

May 18th and/or 19th - PR challenge finials - Held at CrossFit NOLA 504 - Pot is $500 + one month free membership and will be split between the highest scores and the most improved

May 28th - we have been invited to a fundraiser in Broussard, LA for 'Memorial Day Murph.'  We are currently checking if a coach will be making the trip.  If you are interested and want to sign up, used this link to download the registration form.  Post to comments if you want to do this, it will help us organize anyone who might be going.  Cost is $50, which covers WOD, t-shirt and lunch.  

June 9th - CrossFit for Hope - This years "FGB" style fundraiser.  We are thinking about holding this at CrossFit NOLA 504.  There will not be a "Fight Gone Bad" in September in Baton Rouge this year.  HOPE, on June 9th, will be taking the place of FGB in September.  The goal of HOPE is to raise money for St Jude's Children's Hospital, benefiting children with Leukemia  and other diseases.   We have not reached out to other gyms yet.

 Friday


Run 800
10 Pullups
10 Pushups
10 Air Squats

5 min MOB


GOAT: 15 min
Choose a skill you can do 1 to 3 reps on the minute for 15 min. Choose HSPU, shoulder touches, handstand walk or holds, Oly lifts, pullups, pushups, dips, etc...

WOD: 12 min AMRAP
3 Squat Snatch 95/65lb
6 pushups
9 air squats