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Tuesday

Louisiana Weightlifting Championships - Sam, Vil, Jason, and Sarah are going, it will be a good experience.  If you want to be a part of an informal Olympic Weightlifting meet, this is a great opportunity!  List your affiliate/team as CrossFit NOLA

New: Open Gym every Tuesday and Thursday from 830am-1030am, Uptown.
Endurance Class 630pm, Uptown, WOD is posted on the Endurance Blog
Sign up on Mindbody!


Also, The Louisiana Philharmonic Orchestra season begins this week! One of the big fundraiser's of the year is "Fall Into Fashion" held on Tuesday, October 15. They are accepting donations of Fall transitional clothing in excellent condition( or any clothing in good condition!). If you are interested in donating, you can visit their shop at 7814 Maple Street. (504) 861-9028

If you are interested in checking out any of the concerts, just talk to Mollie or Josh or go to our website!

Warm up:
2 rounds
Row 250m
10 Scap Pull-ups
10 No Push-up Burpees

Mobility

Strength/Skill:
3 sets of 7 Weighted/BW/Banded Push-ups, alternating with
3 sets of 7 Supine Ring Rows. Tempo of Ring Rows is 1-1-1-1

WOD:

Alternating between movements:20-16-12-8-4 Pull-ups
10-8-6-4-2 Front Squat (135/85)