121003

10/2/2012

Still looking for volunteers and judges for the Deep South Shootout on Oct 27th in Gonzales, LA. Gym will be closed that day anyway, come out and check out the competition!

Send your info to jgermond7@yahoo.com

Wednesday

Warm up:
500m row
3 rope climbs

Mobility

Strength/Skill:
ADV: 10 min EMOM 1-3 reps muscle-ups
INT/BEG: 4 x 5 dips (NO BANDS) or 4 x 5 muscle-up drills resting 90 sec between sets

You may ONLY do muscle- up drills if you have 10 Strict Ring Dips and 10 Strict Pull-ups unassisted.

WOD:
12 minute AMRAP
10 KB swings (2/1.5 pood)
6 KB goblet lunges

Ladies of 504 gettin' their Pull-up on!

Comments are closed.

Contact Us

info@crossfitnola.com
504-861-0610 (call or text)

CrossFit NOLA

We are the first, largest, and most experienced CrossFit affiliate in New Orleans!

Are you visiting from out of town?

Sign our Waiver prior to arriving

Free Intro Class

Click here to sign up!

Next Fundamentals Classes

Interested in joining the gym?

New to CrossFit?

We have fundamentals classes starting every 2-3 weeks!

Don't delay!

Sign up here!
More info here

Space is limited! (if you wait until the last day, you might not get in) is

Progenex Link