CrossFit NOLA
  • 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
  • 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

160201

1/31/2016

 
Monday

Warm Up:
3 rounds:
100m Run
1 length Marching Soldiers
5 Inch Worms w/ Push-up
:20 Hang 

Strength/Skill:

Every 2 minutes x 6 Sets:
Power Clean + Hang Power Clean + 2 Push Press 

WOD:

8 minute AMRAP:
4 Deadlifts (255/155)
8 Clapping Push-ups
12 Box Jumps (24/20) 
Picture

160131

1/30/2016

 

Open gym

Midcity 9:00-11:00am

Active recovery at 10 am at midcity!

Uptown 9:00-11:00 am

Congratulations to Coaches Nick, Sarah and Jason and athlete Becca on their performance in the AWF Grand Open! Thanks to everyone who came out and supported them! Congratulations to Fabi, Brooke, Trip, James, Cathy for competing at the affiliate field day! Coach Chad for taking first place in the affiliate field day, and Jeff Roberson for taking first in the Masters category.

Picture

160130

1/29/2016

 
Midcity gym will be closed all day due to weightlifting meet. Admission is free to watch Coaches Sarah and Jason lift!

Class Schedule
Downtown:
9am: Male Comp Class, Free Intro, Open Gym
10am: Regular WOD

Uptown:
815am: Kids
9am: Gymnastics and Regular WOD
10am: Regular WOD
11am
: Running Endurance
1-3pm: Open Gym


Saturday


Warm Up:
Dynamic warm up of coaches' choice

WOD:
Teams of 2 (or 3)
100 cal Row
100 Box Jump Overs (20")
100 Thrusters (75/55)
100 TTB
100 Thrusters
100 Box Jump Overs
100 cal Row 
Picture

160129

1/28/2016

 
Due to an upcoming weightlifting meet, Midcity gym will be closed after the noon class Friday (no PM classes,  no open gym). There is open gym Uptown 1-230pm.

Friday


Warm Up:
7 min AMRAP:
150m Row
6 Goblet Squats
6 Burpees
8 V-ups 


Strength/Skill:
Every 2 min x 10 sets
3 Hang Snatches
Work to max for day

WOD:

6 min EMOM:
Evens: 10 BB GM
Odds: 45 sec Plank 


Picture

160128

1/27/2016

 
Thursday

Warm Up:
3x:
50 DUs
10 Pass Thrus
5 Inch Worms
5 low Box Jumps 

Strength/Skill:
Deadlift
Build to 3RM

WOD:
5x:
200m Row
10 Box Jumps (24/20)

Picture

160127

1/26/2016

 
Wednesday

Warm Up:
8 min EMOM:
Evens: 10 Scap Pull-ups + Bar Hang
Odds: 5 Burpees + Groiner Stretch (alt sides)

Strength/Skill:

Every 1:15 x 10 Sets
2 Push Press+ 2 Push Jerks
Start ~65%, build to max

WOD:

800m Run
50 Air Squats
25 KBS
50 Air Squats
800m Run
Picture

160126

1/25/2016

 
Tomorrow there is a Papa Johns deal to support the LPO. 20% goes to the LPO when you use the code LAORCHESTRA for your online order.

Tuesday


Warm Up:
7 min AMRAP:
50 DUs
High Knees/Butt Kicks
10 Pass Thrus
Inch Worm/Bear Crawl

Strength:
Build to 3RM Front Squat


WOD:
15-12-9-12-15
Pull-ups
Thrusters (95/65)
Picture

160125

1/24/2016

 
Monday

Warm Up:
3x:
200m Run
5 Push-ups
10 Air Squats
15 Light KBS


Extra Mobility and Warm Up

WOD:

Jerry
1 mile Run
2k Row
1 mile Run 
Picture

160124

1/23/2016

 

160123

1/22/2016

 
Saturday

Warm Up:
Row 2000m with a partner breaking every 250m
Then Dynamic Warmup of coaches choice

WOD:

Teams of 2
10 min AMRAP:
10 Push Press (115/75)
5 Burpees Over Bar
Rest 5 min
10 min AMRAP:
150m Row
5 KBS (32/24)



Picture
<<Previous

    Contact Us

    info@crossfitnola.com
    504-861-0610 (call or text)

    CrossFit NOLA

    We are the first, largest, and most experienced CrossFit affiliate in New Orleans! 

    Are you visiting from out of town?  

    Sign our Waiver prior to arriving

    Join CrossFit NOLA!

    Interested in joining the gym?

    New to CrossFit?

    All of our new members start with their own private coach! 

    More info here


    Check out the latest Podcast Episode:

    Out of Town Workouts
    File Size: 183 kb
    File Type: pdf
    Download File

    CFJ Sample Article

    Sites We Visit


    Pre-Made Paleo
    GoRuck Oct 26th
    Marks Daily Apple
    CrossFit
    OPT
    Louisiana Philharmonic
    CrossFit Endurance
    Mobility WOD
    Prometheus CrossFit
    Motor City CrossFit
    Beyond the Whiteboard
    Gary Taubes's Blog
    Tasc
    Whole 9

    Archives

    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    February 2011
    January 2011
    December 2010
    November 2010
    October 2010
    September 2010
    August 2010
    July 2010
    June 2010
    May 2010
    April 2010

    Categories

    All
    Goals 2012
    Goals 2013
    Goals-2014
    Goals 2015
    Hero
    Powerlifting
    Rest Day
    Schedule
    Team Workout
    Videos
    Workout
    Workouts

    RSS Feed

Thanks for visiting! See you at the Gym!


Online Store
​Privacy Policy
​Cancellation
​Code of Conduct
© 2022 JM Fitness LLC