130802

Friday

Today, all classes will be performing CrossFit for Hope. Click on the link and type in CrossFit Nola, Mollie Pate or Jeff Germond to make a credit card donation. You will have the opportunity to donate in cash or check made out to "CrossFit for Hope" at each gym. All donations will go to support cancer reserach at St. Jude Children's Hospital.

More good news!  Whole Life Challenge early player registration has begun, get $5 off by registering early, and addition $5 off by using our discount code:  WLCRYGPEispW 
Or use this link:  
https://www.wholelifechallenge.com/wlcfall2013/partners/crossfitnola

More details will come next week, early registration ends soon!


Warm up:
10 mins 
Run 400m
mobility

Review movement standards:


"HOPE FOR CURES"

August 2, 2013

THREE ROUNDS OF:
BURPEES
75/55 POUND POWER SNATCH
BOX JUMP, 24" /20" BOX
75/55 POUND THRUSTER
CHEST TO BAR PULL-UPS
1 minute rest


"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.

Mark Carbon meets Kate Foster at the 2013 CrossFit Games in California. Hear her STORY. It will take 2 minutes.