Dues are Due!!!  Remember if you are on auto pay, your payment will not go through until later this afternoon.  You will not be able to register for classes until it goes through. 

There is now a 20 session punch card available!

Monthly Memberships  -  Now offering a new 2 person unlimited, couples, or family membership!

There is and has always been a  10%  student, musician and military discount. Please talk to Jeff or Mollie if you qualify for one of these!

Tuesday

Warm Up:
400 m run

Group Warm Up:
2 rounds
In place, High knees, Fast Feet, Jumping Jacks
10 air squats
10 push ups

Burgener:
3 sets
3 muscle snatch + 3 overhead squats
(ex. 1 muscle snatch, 1 OS, 3 times)
3 sets
3 Position Power Snatch + 3 Snatch Balance
(practice dropping under the bar quickly, locking arms COMPLETELY out)

WOD:
Snatch
1-1-1-1-1-1-1

Jake Rubash 247lbs, Josh Everett 245lbs, Rebecca Voigt 120lbs

Women of the 2010 CrossFit Games

Monday

400 meter run

Then: Group Warm Up
2 rounds

In place, High knees, Fast feet, Jumping Jacks
10 air squats
10 push ups

Burgener:

3 sets
3 overhead squats
3 pressing snatch balance
3 heaving snatch balance
3 snatch balance

WOD: 5 rounds
400m run
20 burpees
15 two handed DB Bent over row, 50lb each hand/35lb

Josh Everett 16:01, Jeremy Thiel 17:48, Rebecca Voigt 18:20, Katiew Hogan 19:59

Just a reminder that the new month starts next week!  If you are interested in getting on an autopay monthly contract, now is the time to act.  Visit our online store and browse our membership options: 2x a week will allow 10 sessions per month, 12x/month is 12, 3x/week is 14 sessions, and unlimited is unlimited.  If you qualify for a discount, call/text/email Mollie or Jeff and they will help you apply the discount!

We have also introduced an unlimited 2 person  couples/family membership for $250.  It will be available starting in March!

IMPORTANT: IF YOU ARE ALREADY ON A MONTHLY CONTRACT WITH A CREDIT CARD, YOU DO NOT NEED TO PURCHASE ANOTHER PACKAGE, IT WILL AUTO PAY AND AUTO RENEW ON THE 1ST OF THE MONTH, YOU WILL NOT BE ABLE TO REGISTER CLASSES FOR MARCH UNTIL THE AFTERNOON OF THE 1ST. 

IF YOU WANT TO MAKE ANY CHANGES TO YOUR ACCOUNT, CONTACT JEFF ASAP

Saturday Team WOD

Warm Up
Run 400 m or Row 500 m
then 

3 rounds
10 ring dips, UNBROKEN
10 overhead squats
30 second samson stretch

Team WOD

20 min AMRAP

5 Thrusters 95/65
7 Hang-Power cleans
10 Sumo Deadlift High Pull
Rest

Friday
 
( PLEASE make sure you sign up today..(10 people limit per class) If you sign up and do not come, take your name off..preferably not 5 min before class starts. We do not have enough equipment for this wkt for more than 10 people) We want everyone to have a chance at the rope climb.

Warm Up:
Run 400m
15 air squats
10 pushups
10 Knees to elbows (not knees to triceps)

Burgener:
3 sets
3 Muscle Snatch +3 Overhead Squat
3 sets
2 Snatch from Floor

Skill: Rope Climb

WOD: "19 minutes"
5 stations, 1 or 2 people at each station

3 min, Max Box Jumps
1 minute rest

3 min, Max Rope Climbs
(when 2 people are at this station, you take turns climbing the rope and you total the number each of you ascend and decend.( Ex. Person A climbs 4 times, Person B climbs 5 times, your total = 9)
1 minute rest

3 min, Max Double Unders
1 minute rest

3 min, Max Power Snatch 75/45lb
1 minute rest

3 min, Max pullups (strict, kip or butterfly: chin must go over bar or it does not count)

Record your Max's.

Thursday

Warm Up:
400m run

3 rounds
10 pullups (strict)
10 Ring Dips
Use a spotter or band to do these sets UNBROKEN.

WOD: "Crossfit Total"

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

3 attempts at 1 rep max

Wednesday

Warm Up:
5 minutes, Double Unders

2 rounds
10 Ring Pushups
10 Pistols
10 Muscle Snatch w/Bar

Burgener:

3 to 4 sets
3 position clean + push press
3 position clean + push jerk
3 position clean + split jerk
Warm Up to WOD weight

WOD: "Elizabeth"
21-15-9
Clean 135lbs/95lbs
Ring Dips

Josh Everett 4:21, Kristan Clever 5:30, Brandon Phillips 5:39, Rebecca Voigt 7:58, Katie Hogan 11:45

Check out the Open Sectionals promo video!

Tuesday

Warm Up:
400m Run

2 rounds
10 Toes to Bar
10 Thrusters with Bar

Front Squat 2-2-2-2-2

WOD: 5 Rounds
20 GHD sit-ups
5 Push Jerk

Michell Kinney 5:52 with 115lbs, Kim Malz 6:41 with 115lbs, Michelle Benedict 7:01 with 105lbs, Kristan Clever 8:55 with 160lbs, Rob Orlando 9:07 with 230lbs, Rebecca Voigt 10:58 with 155lbs

Monday
8422 Burthe Street...1st day in our new gym!

Warm Up:
400m run

3 rounds
10 pullups (strict)
10 ring dips
Use a partner to help spot and a band if needed to do ALL reps unbroken.

Skill: Handstands/Rope Climb
Practice Handstand walk or shifting weight against wall from hand to hand

WOD: AMRAP 15 min.
25 SDHP 45/35lb
25 Pushups

Jackson made us  a video:

The video is slightly misleading, Jeff is better at doing work linearly, not rotationally.  

See Work and Torque  :-)

Did you know that you can measure your power output for many of the movements we do.  How much force you put on an object times the distance you move it, divided by the time it took you to move it.  Rowing, burpees, thrusters, SDLHP and air squats are some of the highest power output movements we do!  These movements all have something in common, they can have a pretty high suck factor.

We are now located at 8422 Burthe, the street and building directly behind our old location!!

Monday we will have our first workout at the new and bigger Crossfit NOLA!

Many thanks to all who helped in making our move possible over the last month. 

There are a couple new things to look forward to! A 15ft rope climb, 4 suspended sets of rings, a new and massive Rogue pullup set with 19 stations (for short and tall people..yeahhh), and soon,  new oly platforms! 

When you enter through the front door, you will notice there is now a place to hang your keys and some shelves to put your clothes, bags etc....Our boxes will now be clutter free!! We also have 2 bathrooms. No shower, yet, but maybe in the future if we can figure out how to build one.

Again, thanks for all your help!! We are so excited about this year. We are so appreciative of all of you!

See you Monday!!