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Friday Have you signed up for the CrossFit Experience yet? Spots are starting to fill up! Don't forget, there will NOT be any Saturday classes, so if you want to get a WOD in, this is your best bet! Did I mention it is free? You can get a discount on any Reebok CrossFit gear that Academy will be selling, AND you get a free shirt! Check out the Events page for more details Sign up for Experience or Advanced WOD Warm up:Run 800m or Row 1000m or 4 min Jump Rope Practice Mobility Strength/Skill: GOAT WOD: Adv: 5 rounds - complete a 400m run, then AMRAP HSPU in remaining 2:00, rest 2:00 (4 min per round) Int/Beg: 4 rounds - complete a 400m run, then AMRAP pushups for 2:30, rest 2:30 (5 min per round) 
CrossFit Nola Powerlifting!
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