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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

170301

2/28/2017

 
Wednesday

Warm Up:
400m Run
Then 2 Rounds:
10 PVC Pass 
10 Leg Swings, each leg
5 Push-ups

Strength/Skill:
Strict Press
10-8-6-4-2
*Increase weight each round

​WOD:
11 min Clock
Min 0-4 Max Burpees
Min 4-7 Max Shoulder to Overhead (135/95)
Min 7-11 Max Burpees
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170228

2/27/2017

 
HAPPY MARDI GRAS!

Tuesday

Warm Up:
1k Row

Strength/Skill:
10 min Alt. EMOM:
Odd: 30 sec Hollow Body Hold
Even: 30 sec Max Double Unders

WOD:
20 min E2MOM
90 sec Max cal Row
30 sec Rest
90 sec Max Wall Ball
30 sec Rest
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170227

2/26/2017

 
Monday

Warm Up:
3 Rounds:
150m Row
10 Barbell Good Mornings
10 Hang Clean and Jerks
10 Barbell Front Squats

Strength/Skill:
Retest
Build to max Clean + Hang Clean + Jerk

WOD:
12 min AMRAP:
6 Strict HSPU
8 TTB
10 Box Jumps (24/20)




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170226

2/25/2017

 

Open Gym

Midcity 9 am - 11 am

170225

2/24/2017

 
Saturday

Warm Up:
Coach's Choice

WOD:
4 Rounds:
Each partner does a 500m row sprint (1 partner on rower)
50 DB Snatches (50/30) (can split however)
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170224

2/23/2017

 
Friday

Warm Up:
6 min AMRAP:
100m Row
7 Barbell Good Mornings
7 Barbell Hang Cleans

Strength/Skill:
10 min to build to heavy  Clean + Hang Clean

WOD:
21-15-12-9
Overhead Squats (95/65)
Bar Facing Burpees

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170223

2/22/2017

 
Thursday

Warm Up:
Coach's Choice

Strength/Skill:
12 min Run

WOD:
10 min AMRAP:
5 Clean and Jerks (185/135)
10 Box Jumps (24/30)

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Intramural Open Teams 2017

2/22/2017

 

We did our best to split up the numbers evenly, and we know there are some people still on the fence about jumping in, so these rosters are not final yet!  We will entertain trade offers, if your captains and advisors can identify 2 people who can agree and want to switch to a different team. 

First Open workout is released this Thursday at 7 pm.  Times to do the workout this weekend with Mardi Gras in the way are as follows:
Friday:
5:30 am - 6:30 am - 540 N Cortez St 
10:30 am - 12:00 pm sharp -  8422 Burthe St (you can warm up during the 9:30 am class)
2:00 pm til - 540 N Cortez St

Saturday:
10:00 am - 11:30 am - 540 N Cortez St

Sunday: 
cancelled this week for Mardi Gras

Come prepared to not only do the workout yourself but help judge/count for another athlete!

The Funk

Men: 
Beal, Tanner
Enami, Ali
Germond, Jeff
Grady, James
Krueger, Van
Lacoste, Rodney
Llewellyn, Travis
Radka, Alex
Radka, Anthony
Raines, Brad
Roberson, Jeff
Roshell, Stone
Ryan, Jospeh
Therapondos, George
Walsh, Sean
Watson Matt
Esquiarosa, Jonnathan
Hausler, Taylor
Brown, Chad
Hansen, Will
Shelling, Brandon
Dietzen, Nick

Women: 
Becker, Mary
Burke, Amanda
Chiccarelli, El
Chin, Ashley
Germond, Andrea
Larue, Janet
McDonald, Celeste
Pate, Mollie
Therapondos, Louise
Ton, Cathy
Watson, Whitnesy
Zerengue, Page
Golshan, Anessa
​Greenspun, Samantha
​Therapondos, Anna

The Honeybadgers

Men: 
Barras, Rusty
Brown, James
Collins, Ray
Culicchia, Frank
Dugan, Patrick
Gendusa, Jason
Hoyt, Zachary
Kala, Aaron
Kienzle, Jonathan,
Lange, Jeff
Martinez, Kris
Quartano, Adam
Robers, David
Sotolongo, Samuel
Sullivan, Ryne
Zeiniger, Mike
Dichiara, Ben
Puga, Cesar
Harris, Bryan
Oko, Obinna
Ecker, Brandon
Grow, Jason

Women: 
Baetz, Brooke
Bollman, Brennan
Gray, Katie
Higgins, Jenny
Metevier, Alcee
Miller, Sophie
Owen, Laura
Preau, Victoria
Rogers, Carolyn
Schulze, Kristi
Sotolongo, Kate
Vertovec, Allison
Walsh, Sheila
Wilson, Dijon
Hintz, Megan
Gutierrez, Fabi

The Thundercats


Men:
Becnel, Chad
Ben Eli, Itai
Broussard, Seward
Bruce, Trooper
Carbon, Mark
Darr, Ben
Dischert, Kevin
Eitelberg, Matt
Guilliot, Phil
Herasymiuk, Edwin
Hong, Brian
Irving, Lewis
Johnson, Devin
Khaled, Rami
Kucharczyk, John
Longstreth, Paul
Lukov, Monte
Roberts, Abby
Roy, Mike
Rudin, Lee
Schoop, Joshua
Thayer, Nick
Burk, Alex
Mayley, Brian
Hopkins, Tyler
Bock, David

Women: 
April, Julie
Cherry, Amanda
Goodman, Tricia
Krauss, Dixie
Mercer, Celina
Na, Hye Soo
Bryan, Jonnie Beth
Hopkins, Krisoula
Hillman, Katie
Jones, Catherine

Captains are Underlined, Advisor Coaches are Bold

170222

2/21/2017

 
Wednesday

Warm Up:
3 Rounds:
10 low Box Jumps
10 Lunge and Twist
:30 Double Under

Strength/Skill:
4 Rounds (not for time):
5 Push Press
5 Tall Box Jumps 
*Increase height and weight each round

WOD:
15 min AMRAP:
300m Row
15 Push-ups
35 Double Unders



Picture

170221

2/20/2017

 
Tuesday

Warm Up:
6 min AMRAP:
150m Row
10 Barbell Good Mornings
10 Barbell Push Press

Strength/Skill:
10 Min Alt EMOM:
Odd: 20 sec Max Strict Pull-ups
Even: 20 sec Max Strict Press (pick a weight to do at least 8 reps)

WOD:
3 Rounds:
4 min clock 
10 Walking Lunge, 5 per leg (135/95)
10 Front Squats
5 S2OH 
Max Muscle Ups or Pull-ups
2 min Rest
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