CrossFit NOLA
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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

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) 
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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.

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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 
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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 


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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)

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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
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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)
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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 
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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)



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