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

110401

3/31/2011

 
From the CrossFit main site.  The top picture is the correct position.
Picture
For a front squat or clean, get the elbows up with the load to rest upon the shoulders rather than in the hands. When going overhead, the elbows drop but still maximize the surface area of the body under the bar to prevent the bar from sliding down the chest in the dip phase of the lift.
Friday

Warm Up
100 Double Unders
100 Overhead Squats
100 Ring Dips
100 Sand Bag Cleans

WOD: For Time

100 Snatch 275/185

Cool Down:
April Fools Day

(come in for Real WOD!!!)

April Dues are due!! No joke!

If you are interested in  a monthly package, visit our contracts and packages page.  YOU DO NOT NEED TO PURCHASE AN ADDITIONAL PACKAGE IF YOU ARE ALREADY ON A MONTHLY PACKAGE, IT WILL RENEW AUTOMATICALLY.  AN ADDITIONAL PURCHASE WILL RESULT IN 2 CHARGES PER MONTH.

If you already have a monthly package, it will renew this afternoon, afterwards you can schedule for April




110331

3/30/2011

 
Thursday : New! 730am Class!

Burgener Warm Up
Then:
3 rounds
Frogplex: Squat Clean into a thruster into a Backsquat into a Back Thruster = 1 rep
Do all four movements(the frogplex) 6 times, then drop and do 6 burpees = 1 round

Go up in weight each round.

Then: Power Clean
1-1-1-1-1-1-1

WOD: Five Rounds
45/35lb Barbell Overhead walking lunge, 50 feet
21 Burpees



110330

3/29/2011

 
Wednesday

Warm Up

Run 400 or Row 500 m

3 rounds of
10 med ball cleans
5 pull ups
10 box Jumps
10 push press 45/33



WOD

Happy Birthday Brandon!

19 Handstand push ups
3 rounds
30 pull ups
31 box jumps 24"/20"
Then
80 Wall Ball 30#/20#

New Orleans Opera

3/29/2011

 
Hey..I might have 2  free dress rehearsal tickets for tomorrow night, Wednesday at 7 pm, for the opera Il Trovatore at the Mahalia Jackson Theatre. If you're interested, call Mollie. I'll find out for sure tonight if they're available.

110329

3/28/2011

 
Tuesday
New! 730am Class!

Warm Up:

400m run

2 rounds
15 Thrusters
10 pushups
5 HSPU's

Strength:
Backsquat 3.3.3.3.3
Shoulder Press 3.3.3.3.3

WOD: Annie

50-40-30-20-10

Double Unders
Sit ups

Chris Spealler 4:34, Matt DellaValle 4:47, Luca 5:30, age 9,  Kim Malz 9:06 GHD, EJ 10:32, age 9



110328

3/27/2011

 
Picture
Hogs for the Cause support group!
Monday - NEW! 730am class!

Paleo Challenge Update

Warm Up:
2 rounds
10 jump squats
10 strict pullups
10 ring dips or pushups

WOD: (45 min. cut off)
"Kelly"
5 rounds
400 meter run
30 box jumps 24"/20"
30 Wall balls 20/14lb

Announcements: New Month Starts on Thursday! New classes

3/27/2011

 
For those who would like to get on an auto-pay monthly contract, please follow the link below and make a purchase on or before April 1.  If you qualify for a discount, please see Jeff or Mollie for instructions on how to apply it.

Online Store

If you are already on a Monthly contract with a credit card from a previous month, DO NOT PURCHASE AN ADDITIONAL MONTHLY PACKAGE.  Your contract will auto renew on the first of the month, usually about 2 pm in the afternoon.  After it renews, you will be able to register for classes in April.

If you wish to make a change to your membership,  call or write Jeff ASAP.

We have added a 7:30 am class on M, T and Th.  This will be a trial for a couple weeks, if there is enough attendance/interest, they will be permanent. 

Last Minute Sectional people

3/27/2011

 
If you still need to (re)do your sectional workout.  The gym will be open at 11 am on Sunday morning.

Don't forget to submit your score!

Or join the team if you are a member of the gym!  (Gerrit is one I know of)

110325

3/25/2011

 
Saturday
10am

Warm Up:
400m run
10 kettlebell swings
10 kips
10 burpee pushups
30 second frog stand

WOD: EVA
5 rounds
800 meter run
30 kettlebell swings 2 pood/1 pood
30 pullups

Jeremy Thiel 36:43

11am Sectional WOD
AMRAP 10 minutes
30 double unders
15 Snatch 75/55lb


Friday 3/25/2011

3/25/2011

 
There will be a normal Saturday Workout tomorrow at 10 am.  If you wish to redo your sectional workout from last week, we will start heats of it at 11 am, so come in a little e.  Tomorrows judging will not count as one of your open sectional workouts in your open sectional workout package you purchased with CrossFit NOLA.  It will be a freebie.  

Sectionals Competitors: The South Central Regional PR Director is looking for great stories from the CrossFit members that are participating in the Sectionals. Think about what first brought you to CrossFit, why you got hooked, and what drives you to compete in the Sectionals. They're really looking for great, inspirational stories (you can see some now at the games website). Come ready to share your story this Saturday and at upcoming Sectionals WODs!
<<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

    Archives

    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    February 2011
    January 2011
    December 2010
    November 2010
    October 2010
    September 2010
    August 2010
    July 2010
    June 2010
    May 2010
    April 2010

    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
© 2022 JM Fitness LLC