Parking at Midcity could be tough due to Endymion, be sure to park legally.  The meter maids will likely be out!

Uptown classes are a little earlier due to parades

Group class:

3 rounds: 
200m row sprint, 
10 Lunging Pass Thrus, 
10 Banded GMs, 
10 Banded Side Steps

Mobility
Front Rack and Shoulders


WOD: Partner "DT": 
 In teams of 3, 20m AMAP: 
P1: AMRAP rounds of DT (12 DL, 9 HPC, 6 Jerks 155/105), 
P2: Run 400m, 
P3: Rest. Score is total rounds of DT Completed

If you are signed up for the Open and planning on being judged for the WOD/14.1, please sign up so we know how many people are showing up (Friday at 6pm at 540 N Cortez).


FYI -- because of Mardi Gras, we're making a slight change to the Saturday Uptown Schedule. The classes will be at 8am and 9am this weekend only at 8422 Burthe! The classes are setup this way on MindBody already, just note the time when you sign up!

Friday

Warm up:5 min AMRAP
Row 250m
10 Scap Pull-ups
Accumulate :30 in bottom of squat

Mobility:
Internal Rotation and Calves

Skill work: Power Snatch Technique and Jump Rope Technique (10-15 minutes)

WOD:
2014 Reebok CrossFit Open WOD 1!
10 min AMRAP:
30 Double Unders (60 Singles)
15 Power Snatch (75/55)

Tune into games.crossfit.com at 7 pm central time to see what tomorrows workout is!

We know of a couple people who have gotten an extra ticket for 14.3 , and many who did  not get one in time. If you are one of those who has an extra ticket, please confirm with Jeff or Mollie or email us at crossfitnola@gmail.com  We have come up with a really fun way to get the people on the waiting list to work for the tickets! Stay tuned!



Thursday

Warm up:5 min AMRAP
100m run
10 goblet squats
10 pass thrus

Mobility

Strength/Skill:
Power Clean 10 min EMOM
1 Power Clean + 1 Hang Power Clean @ 70% of max
Do not drop bar in between reps

WOD:
50 double unders/100 Singles
30 HSPU/push-ups
25 toes to bar/Roll-ups
20 shoulder to OH @ 115/75#
10 Front Rack BB reverse lunge with 115/75# 
(12 min cap)

Wednesday

If you have extra  14.3 tickets, shoot us an email at crossfitnola@gmail.com, we have a list of members who did not get theirs in time

Have you registered for the open yet?  Here are some guidelines on how it will work:

1) If you are registered for fun 

• You can attend any of the Friday classes and get it done, (you will be doing the Open workout in Friday class whether you sign up for the open or not - so sign up)
• You’ll be under the supervision of a coach certified to judge, but may have another member judge
• You will submit your scores and we will validate them.
• Your score cannot count towards our team points (top 3 male and female in the gym) even if it was good enough to. You will need an official judge (a coach) for this to happen. 

2) If you are a CrossFit competitor, you attend the competitors class, you take this seriously, you want a better, more competitive environment, or any other reason I did not mention

• Read all the rules and know them.
• You should be taking Friday off anyway, so don't do the Open workout then, come in and mobilize if necessary
• You will need a games certified judge (a coach)
• Times to do this are by appointment or on Saturdays at 11 am at Midcity (this week Friday at 6 pm at Midcity due to Endymion on Sat)

Also, as of writing this, both CrossFit NOLA and CrossFit NOLA 504 have exactly 25 members on their teams.  I wonder which gym will end up with more?  Maybe we should make it interesting....

Warm up:5 min AMRAP
Run 100m
10 Wall Squats
10 Roll-ups

Mobility

Strength/Skill:
Tempo Overhead Squats
Warm-up with 1 set of 5 with empty bar, 1 set of 5 at moderate weight, then
3 sets of 5 slightly heavier than last week

WOD:
"Karen"
150 Wallballs for time 20/14 to 10/9 (10 min time cap)

Tuesday

Warm up:
5 min AMRAP
2 Length Side Lunges
2 Length Carioca
2 Length Side Shuffles
10 Leg Swings

Mobility

Strength/Skill:
Pull-ups:
Adv - 70% of max reps x4 with 2 min of rest
Int - 50% of max reps x5 with 2 min of rest
Beg - Bump a band and do 5 sets of 5 reps with 2 min rest

WOD:
Tabata Row for Calories (score is lowest calories in :20 work, :10 rest interval)
Cashout: 100 Weighted Sit-ups

Monday
Warm UP;
5 min AMRAP
Marching Soldier
High Knees
Butt Kicks
Lunging Samson

MOBILITY:
Banded Ankle/Hams

STRENGTH:
Pushups
ADV 4x20, 2 min rest
INT 4X 10, 2 min rest
BEG: 5x5, 2 min rest

WOD:
Partner WOD: 
16min AMRAP: 
P1: 400m run, 
P2: AMRAP rounds of: 10 Russian KBS (32/24) 10 Burpees

Open gym
Uptown 8:30 am - 10:30 am
Midcity 1:30 pm - 3:30 pm

Check your emails regarding open 14.3 test email.  If you did not get one, your email is not correct, you should write us at crossfitnola@gmail.com immediately!

Be sure to get on the email list if you have interest in attending 14.3 on March 13th.  We expect that CrossFit will release the registration link soon!

Friday

Warm up:5 min AMRAP
Row 250m
10 Scap Pull-ups
Accumulate :30 in bottom of squat

Mobility

Strength/Skill:
Limited 10 Min GOAT options
1) Muscle-up progression
2) DU practice - Test Day, 8 min of :30 DU practice, :30 rest
3) Day 2 of Pull-ups: 3 Sets of each alternating - 4 Neg Pull-ups (5 sec down), rest :30, 10 Bent Over Rows, rest 2 min
4) Make up Mon-Thurs
5) Extra mobility

WOD:
7:00 AMRAP
5 Pullups/Ring Rows
2 Shoulder to OverHead (135/95)
5 pullups/Ring Rows
4 S to OH
5 pullups/Ring Rows
6 S 2 OH...

Free Concert tonight at 730pm at the St. Louis Cathedral!! The concert is sponsored by the Historical New Orleans  Collection and the Louisiana Philharmonic Orchestra. There will be a live broadcast at 7:15pm this evening!

Also, Tomorrow evening (Thursday), Coach Josh will be playing  a free horn recital at Roussel Hall at Loyola University @ 7:30pm.
The music building is located at the corner of Calhoun and St. Charles across the street from Audubon park.
Joining Josh on his recital is the horn section of the Louisiana Philharmonic Orchestra.
Hope to see some of you there!
Mollie