CrossFit NOLA
  • 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
  • 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

220301

2/28/2022

 
HAPPY MARDI GRAS!

Normal Tuesday classes are canceled, but we will post any additional Open Gym or WODs on FaceBook and MindBody.

Mid City- 3610 Toulouse Street
6-7:00 am Open Gym with Sarah Hawley -
8-9:00 am Open Gym with Arielle Hunter
11am-1pm Open Gym with Clint

Downtown:1309 Magazine Street 
830am-1030 am Open Gym with Phil:  NOT recommended unless you are within walking distance or have a bicycle. 

Tuesday

Warm Up:
200m Run
+ 2:00 Row
+ 10 Scap Pull-ups/Kipping Swings
10 Russian KBS

WOD:
3 Rounds:
40 Med Ball Sit-ups
400m Med Ball Carry
30 Kettlebell Swings
300m Suitcase Carry
20 CTB Pull-ups
*30 min Cap

Cool Down:

3 x 5 Bent Over I, Y, and T Raise
Picture

220228

2/27/2022

 
Monday

Warm Up:
400m Run
+ 10 Banded Good Mornings
10 Toe Touch Squats
10 90/90 Hip Switches

Strength/Skill:
Squat Clean Cluster 1.1.1 x 3

WOD:
2 Rounds:
1 min Squat Cleans (165/110)
Rest 3:00
1 min Squat Clean (185/120)
Rest 3:00
1 min Squat Cleans (205/130)
Rest 3:00 

Cool Down:
2:00 Hang
Picture

220226

2/25/2022

 
Saturday

Warm Up:
8 Frames of Rowling with Partner

Strength/Skill:
Weighted Dip 5-5-3-3-2

WOD:
27-21-15-9
Row cal
Box Jump (24/20)
Pistol (total reps)
*18 min Cap

Cool Down:
50' Waiter's Walk/arm x 3
Picture

220224

2/23/2022

 
Thursday

Warm Up:
400m Run
+ 10 Scap Pull-ups
10 Kipping Swings
10 Pass Throughs

Strength/Skill:
GOAT 17-18 min 

WOD:
Four 4 min Rounds:
400m Run
1 min Max Muscle Ups
*Score runs and number muscle ups

Cool Down:
3 x 5 Bent Over I, Y, and T Raise
Picture

220223

2/22/2022

 
Wednesday

Warm Up:
20 Easy Burpees
+ 10 Banded Good Mornings
10 Banded Side Steps
10 Yoga Push-ups

Strength/Skill:
Clean pull + Power Clean + Box Jump (1+2+3) x 5

WOD:
15.4
8 min Handstand Push-up/Clean Ladder (any style clean):
3, 3
6, 3
9, 3
12, 6
15, 6
18, 6
21,9 ...

Cool Down:
2:00 Hang
Picture

220222

2/21/2022

 
Tuesday

Warm Up:
Tabata Double Unders x 6
+ 10 Toe Touch Squats
10 Steps Walking Groiner with Sky Reach
10 Pass Throughs

Strength/Skill:
3 Point Dumbbell Row 8-10/arm x 4

WOD:
60 Dumbbell Thrusters (35/25)
40 Double Unders at the start of each minute
*12 min Cap

Cool Down:
3:00 Squat
Picture

220221

2/20/2022

 
Monday

Warm Up:
8 frames of Rowling with Partner

WOD:
OHS 5-5-5
Snatch Balance 3-3-3
Hang Squat Snatch 1-1-1

Cool Down:
Ido Portal Scap routine x 2
Picture

220219

2/18/2022

 
Saturday

Warm Up:
400m Run
+ 10 Leg Swings
10 Cat/Cows
10 Scap Pull-ups
10 Kipping Swings

WOD:
Split 50 Toes to Bar
Run 1 mile Together
Split 50 Toes to Bar
Run 1 mile Together
Split 50 Toes to Bar
*35 min Cap
​
Cool Down:
50' Waiter's Walk/arm x 3
Picture

220218

2/17/2022

 
Friday

Warm Up:
Tabata Jump Rope
+ 10 Banded Good Mornings
10 Med Ball Squat Bow to Extension
10 Box Jumps

Strength/Skill:
3 Hand Release Deadlifts + 3 Box Jumps (3+3) x 5

WOD:
5 Rounds for Time:
20 Wallballs (20/14)
10 Deadlifts (225/155)
*15 min Cap

Cool Down:
2:00 Hang
Picture

February 16th, 2022

2/16/2022

 
Thursday

A CrossFitter walks into a bar and says, "OUCH!"

Warm Up:
3:00 Row
+ 10 Inchworms
10 Scap Pull-ups
10 Steps Walking Groiner with Sky Reach

Strength/Skill:
Single Arm Dumbbell Row
10-12/arm x 3

WOD:
5 Rounds for Time:
21 cal Row
12 Burpees Over the Rower (lateral)
5 Strict Pull-ups
*20 min Cap

Cool Down:
3 x 5 Bent Over I, Y, and T raise
Picture
<<Previous

    Contact Us

    info@crossfitnola.com
    504-861-0610 (call or text)

    CrossFit NOLA

    We are the first, largest, and most experienced CrossFit affiliate in New Orleans! 

    Are you visiting from out of town?  

    Sign our Waiver prior to arriving

    Join CrossFit NOLA!

    Interested in joining the gym?

    New to CrossFit?

    All of our new members start with their own private coach! 

    More info here


    Check out the latest Podcast Episode:

    Out of Town Workouts
    File Size: 183 kb
    File Type: pdf
    Download File

    CFJ Sample Article

    Sites We Visit


    Pre-Made Paleo
    GoRuck Oct 26th
    Marks Daily Apple
    CrossFit
    OPT
    Louisiana Philharmonic
    CrossFit Endurance
    Mobility WOD
    Prometheus CrossFit
    Motor City CrossFit
    Beyond the Whiteboard
    Gary Taubes's Blog
    Tasc
    Whole 9

    Categories

    All
    Goals 2012
    Goals 2013
    Goals-2014
    Goals 2015
    Hero
    Powerlifting
    Rest Day
    Schedule
    Team Workout
    Videos
    Workout
    Workouts

    RSS Feed

Thanks for visiting! See you at the Gym!


Online Store
​Privacy Policy
​Cancellation
​Code of Conduct
​
Training Agreement
© 2023 JM Fitness LLC