9&10am Group Class Uptown (8422 Burthe)
10am Group Class Downtown (1309 Magazine)
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10am Whole Life Challenge Prelims at Mid City (540 North Cortez), no group class at Mid City.
Sign up HERE for the CrossFit NOLA Whole Life Challenge Team!!
Get signed up! It will be a great way to get 2014 started and help you stay honest during Mardi Gras season!Also, we are excited to announce, following the Whole Life Challenge Prelims, we are having a special guest come in!
Paul Nobles, who runs Eat To Perform, will be doing a 1 hour Nutrition Seminar! We will likely start this at 11:30-11:45 ish, after we finish the final heat of the Whole Life Challenge Prelims Did we mention this seminar is free??!!!
800m run with back-to-front sprints
20 pass thrus
:30 samson stretch per side
Mobility: 10 banded GM, 10 banded side steps
Skill: 8-min "round robin" with :30 work/:30 rest, rotate stations during every rest
Wall balls 20/14
KB Swings 24/16
Jumping Lunges (scale to walking)
Double unders (required double under practice, no singles)
WOD: in teams of 2, complete ten rounds (5 each):
While partner A does 20 burpees, partner B does AMRAP calorie row
Score is total calories rowed
(There is a 30-min cap. Scale to teams of 3 and 9 rounds, 3 rounds each, where partner C rests.)
Post-WOD mobility: 2-min couch stretch per side
504-861-0610 (call or text)
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More info here
Space is limited! (if you wait until the last day, you might not get in) is
Sites We Visit
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog