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  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

Sunday Schedule

1/31/2015

 
Congrats to all the WOD WARS competitors!

Sunday Schedule:

Powerlifting 11am-1230pm Midcity
Open Gym 10am-1230pm Midcity
Yoga meets Crossfit (free, with Free To Be Yoga), 9am Downtown
Open Gym 9am-11am Lakeside


WOD WARS V

1/30/2015

 
WOD WARS V: The Mardi Gras Meltdown is Saturday at the Midcity/504 location.

For folks competing, please arrive by 9am. We will brief the workouts at 905am, and officially start competing around 930am. WODs should finish by 3pm, BBQ to follow.

All members are encouraged to come spectate/BBQ!

Just this weekend, Reebok is having and Extra 30 sale:
EXTRA30
The top 3 teams of each division are listed above. To see all standings, click the bottom-right button.

150130

1/29/2015

 
Picture
Friday

Warm up:
3 rounds
Burgener warm up
200m run





Mobility


Strength/Skill:
15 min alternating EMOM
1 - 5 HSPU
2 - 5 Strict pull-ups
3 - 5 Dips



WOD:
10 min AMRAP
30 Double Unders
15 Power Snatch (55/75)







150129

1/28/2015

 
Thursday

Warm up:
3 rounds
HS hold attempt
HS walk or bear crawl
10 Banded GMs
10 Straight leg high kick steps
High knees down and back

Mobility

Strength/Skill:
Sumo Deadlift
8 sets of 2 reps
Build each set, work to get to a heavy set of 2

WOD:
12 min AMRAP
8 Toes to Bar
4 Power Cleans
30 sec Rest 



Picture

WOD WARS V

1/28/2015

 

WOD Wars V: Mardi Gras Madness is this coming Saturday at Midcity!!

Tentative start time is 9am, with WODs going until about 230pm, and a free BBQ to follow.

Please sign up on MB if you have a teammate.

If you are looking for a teammates, let us know!!! We made a teammate pool on the same event page in MB or post to comments with your division so that we can match you up. don't delay, we need time to work our magic!

150128

1/27/2015

 
Wednesday

Warm up:
5 min of
10 Second HS hold on wall (or free standing if able)
HS walk or bear crawl
10 Mountain climbers
10 Walking lunge steps
10 Lateral lunge steps


Mobility


Strength/Skill:
Split Jerk
5 - 3 - 2 - 1 - 1 - 1
Add weight as able



WOD:
20 min AMRAP
10 Thrusters (135/95)
10 Burpees
100m Run
Picture

150127

1/26/2015

 
Tuesday

Warm up:
3 rounds
HS walk attempt or bear crawl
5 Jump squats
10 One-legged side to side hops
25m Shuffle, turn 25m shuffle
50m Carioca 


Mobility


WOD:
1200m Run
63 KBS (24/16)
32 Pull-ups


Core work:
3 sets of 1 min planks and 15 sit ups





Picture
Our awesomely consistent 530am-ers, Uptown!!

150126

1/25/2015

 
Monday

Warm up:
5 min of
10 Jumping jacks
10 Pass thrus
10 OHS
10 Snatch balance
100m Run



Mobility


Strength/Skill:
8 min EMOM
Snatch High Pull + Power Snatch + Snatch Balance


WOD:
10 rounds for time
5 Deadlifts (105/155)
5 Push-ups
5 Box jumps (20/24)

Picture

Sunday Schedule

1/24/2015

 
Powerlifting, 11am-1230pm Midcity
Open Gym 11am-1pm Midcity

Saturday

1/23/2015

 
Please note the Downtown location is closed Sat/Sun as we are hosting a Level 2 Crossfit Cert there

Saturday Schedule
8am - Endurance @ Midcity (not Tad Gormely)
815am - CF Kids @ Uptown
9am - Gymnastics @ Midcity
9am - Male Comp Class @ Midcity
9am - Free Intro @ Midcity
9am  - Group WOD @ Uptown
10am - Group WOD @ Uptown
10am - Group WOD @ Midcity
10am - Strongman @ Midcity
11am - Group WOD @ Midcity

Group WOD
Warm up:
2 rounds:
Run 200m
15 lunging pass thrus
10 wall squats
5 push press 45/33

WOD:
In teams of 2 split (as evenly as possible):
21-15-9
Thrusters 95/65
Pullups
Run 400m together
15-9-6
Thrusters 105/75
C2B Pullups
Run 800m together
9-6-3
Thrusters 115/85
Muscle Ups

*Scale MU to pull-up version plus dip or push-up*


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