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It's that time of year again! Time to test your fitness and see how far you've come! Never done the OPEN before? No problem! Friday Night Lights - Every Friday night at 5 pm for the next 5 weeks beginning February 22 and ending March 22, we are hosting Friday Night Lights at our Mid City location, 540 N. Cortez. Our schedule will be a little different during the open, and we will keep Mindbody updated, as well as our HOME page at www.crossfitnola.com We will offer the same morning class schedule and have the following evening schedule: (Friday's only) Uptown : 4 and 5 pm WOD Midcity: 4 pm WOD Downtown: 4 pm Gymnastics, 5 pm WOD Intramural Open Rules The Intramural Open is back in 2019! This year we are doing 3 teams, one for each gym (Uptown, Downtown, and Midcity) The CrossFit Open starts on February 21st and goes through March 25th! It is five weeks and five workouts of camaraderie, fun, and challenging workouts! The Intramural Open is our way of making the CrossFit Open Games season more fun and brings our community closer together! We are going to continue to build on the season we had last year. We can’t wait to see the 2019 teams compete in a fun, challenging five-week tournament! To compete in the CrossFit Intramural Open, you must be signed up for the CrossFit Open. It is how we aggregate and validate scores for each team. Sign-up for the CrossFit Open HERE! Use the Register button on the CrossFit Games page to start the process. Choose the Affiliate where you train most often. Everyone who signs up for the Open will be on a team! The team who wins the Intramural Open will get championship shirts! Thudercats and Thudercats Grey are the previous two winners out of the Downtown Gym Team Captains and Mardi Gras inspired colors for 2019 are: Uptown: Kyle Esteves and Ingrid Bush - Green Team Midcity: Jake Rickoll and Brooke Baetz - Purple Team Downtown: Paige Bradley and Griffin Sandler - Yellow Team Team names will be coming soon! Your team will compete against the other teams and will be awarded points for the following accomplishments based on a proportional scoring system system: Scoring details: % Attendance - 100 points - every member of a team that completes an Open workout, and enters a valid score for that week. This goes for Rx AND Scaled competitors! (If your team has 20 members, and 15 complete the workout, your team gets 75 points) PR’s: Did you PR in your workout? If yes, you earn points! We will release the PR performance goals each week depending on the workout Performance: Top 3 Man or Woman in the overall CrossFit NOLA Leaderboard Rx and Scaled versions of the workout. Categories are Male Rx, Female Rx, Male Scaled, and Female Scaled Spirit: The team with the most noise, pride, and PRESENCE each week will receive bonus points. Wear your Team colors Friday and really represent your team! Important Details Our Open workouts validations will take place on
Remember that we will need you judge for another athlete or two in addition to completing your workout. Our main event will be the Friday Night Lights at 5 pm. Who will take home the CrossFit NOLA Intramural Championship? Will it be your team? Sign-up for the CrossFit Open HERE and be the difference for your team! Please e-mail info@crossfitnola.com with any questions. In order for CrossFit NOLA to validate your weekly score, you must either:
We are responsible for upholding that standards that CrossFit Games sets. If you do not meet one of these criteria, we will not be able to validate your score.
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Tuesday Warm Up: 5 min: 5 Burpees 10 KB Swings :10 Dead Hang Strength: 5 Sets: 8-10 Double DB Strict Press Into Max Chin over Bar Hold WOD: 5 Rounds: 20 KB Swings (53/35) 10 Burpees 20 Sit-ups  Monday Warm Up: 3 Rounds: 100m Run 10 Squat Jumps :15 Toe Touch Hold Strength: 4x4 Back Squat 4 sec pause in bottom WOD: 8 min AMRAP: 3 Deadlifts (185/125) 3 Wall Balls 6, 6 9, 9  Saturday Warm Up: Coach's Choice WOD: 20 min AMRAP Teams of 2 P1: 3 Burpee Box Overs, 3 Squat Snatch (115/75) P2: 3, 3 P1: 6, 6 P2: 6, 6 P1: 9, 9 P2: 9, 9 *After round of 9, both run 400m and go back to round of 3  Friday Warm Up: 6 min: :20 Double Unders 10 Walking Groiners 6 Inch Worms 6 Broad Jumps Strength: 4x10 DBL KB Front Squats Slow reps, but should be able to go heavy WOD: 6 Rounds: 8 HSPU 16 Jump Squats 32 Double Unders  Thursday Warm Up: 3 Rounds: 200m Row 1 Round Barbell DT Strength: 10 min EMOM: Odd: 10 Push-ups Even: :40 Hollow Hold WOD: 15 min AMRAP: 1 Round DT 12 Deadlifts (185/125) 9 Hang Power Cleans 6 Push Jerks 300/250m Row  Wednesday Warm Up: 3 Rounds: 5 No Push-up Burpees 10 Light Shrugs 10 PVC Pass Strength: 10 Shrugs 10 Bent Over Straight Arm Flies (light and controlled) *light flies should be less than 20lb WOD: 11 min AMRAP: 8 Burpees 10 Pull-ups 12 Mountain Climbers (6/leg)  Tuesday Warm Up 3Rds 100m run 10 Leg Swings 10 squat Jumps :15 Toe tocuh Hold Strength: Back Squat 6x3 (5 sec Tempo) WOD: 5 Rds 50 Ft DB Walking Lunge (50/35) 100 ft Bear Crawl :20 Plank (elbows)  Monday Warm Up: 6 min: 5 Tall Snatch 5 Snatch Grip Push Press 5 Broad Jumps Strength: 5 Sets (building): Power Snatch + 2 Hang Squat Snatch WOD: 8 min AMRAP: 6 Hang Power Snatch (135/95) 100m Run  |
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
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