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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

210401

3/31/2021

 
Thursday

Food for Thought:
This or That Thursday
What is one thing that you have gotten from being a part of the CrossFit Community?

Warm Up:
3:00 Easy Row
10 Banded Good Mornings
10 Banded Side Steps
10 Yoga Push-ups

Strength/Skill:
McGill Big 3
Martone's Hip Extension PNF

WOD
Clean and Jerk
1-1-1-1-1-1-1

Cool Down:
3 x 12 OHS with PVC
+ 2:00 Prayer Stretch
Picture

210331

3/30/2021

 
Wednesday

Food for Thought
Wellness Wednesday
Community contributes to longevity and motivation in any activity. Research shows that stronger community connection can lead individuals to better reach their goals.

Warm Up:
400m Run
+ 10 Leg Swings
10 Cat/Cows
5/5 Scap Pull-ups/Kipping Swings

Strength/Skill:
Bench Press Clusters
3.3.3.3 x 4 Rest :15/3:00

WOD:
3 Rounds:
800m Run
30 Toes to Bar

Cool Down:
3 x 12 OHS with BB or PVC
+ 2:00 Kettlebell Handle in Psoas
Picture

210330

3/29/2021

 
Tuesday

Food for Thought:
Talk about It Tuesday
What does "CrossFit Community" mean to you?

Warm Up:
10 Toe Touch Squats
10 Inchworms
10 Low Box Jumps
10 Steps of Walking Groiner with Sky Reach

Strength:
DB or Kettlebell Farmer's Carry Box Step Up
10/Leg x 3

WOD:
21-18-15-12-9
BBJO (24"/20")
DB Front Squat (50/35)

Cool Down:
3 x 12 OHS with BB or PVC
+ 2:00 Couch Stretch/side
Picture

210329

3/28/2021

 
Monday

Food for Thought:
Motivation Monday
This week's topic is  community in CrossFit !

Warm Up:
6 Rounds of Tabata Jump Rope
5/5 Scap Pull-ups/Kipping Swings
10 Yoga Push-ups
10 BB Good Mornings

Strength/Skill:
BB Complex
Clean Grip Deadlift + Hang Power Clean + Push Jerk
(1+2+1) x 5

WOD:
3 Rounds:
5 Muscle Ups
9 Hang Power Cleans (155/105)
7 Push Jerks
50 Double Unders
*16 min Cap

Cool Down:
2 x 15 OHS with BB or PVC
+ 2:00 Prayer Stretch

Picture

200327

3/26/2021

 
Saturday

Food for Thought
Icebreaker Saturday
What is one action that could improve your morning routine?


Warm Up:
400m Run
10 Pass Throughs
10 Leg Swings
10 Steps Heel Toe Walking Stretch
10 Scorpions

Strength/Skill:
Dumbbell and/or Kettlebell Snatch Technique

WOD:
5 Rounds for Time:
400m Run
15 KB/DB Hang Snatch L (16/12 kg, 35/25)
15 KB/DB Hang Snatch R 
*24 min Cap

Cool Down:
2 x 15 OHS with BB or PVC
2:00 Foam Roll Lower Leg
1:00 Internal Rotation with Band/side

Picture

210326

3/25/2021

 
Friday

Food for Thought:
Eye on the Prize Friday
“Each morning we are born again. What we do today is what matters most.” —Buddha


WOD
21.3
For Total Time:

15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters
Then, rest 1 minute before continuing with:
15 Front Squats
30 Chest to Bar Pull-ups
15 Thrusters
Then, rest 1 minute before continuing with:
15 Front Squats 
30 Bar Muscle-ups
15 Thrusters 
15 min Cap


Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
​

21.4
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
7 min Cap
Picture

210325

3/24/2021

 
Thursday

Food for Thought:
This or That Thursday
Describe your ideal weekday morning.

Warm Up:
400m Run
+ 10 Lunges with Diagonal Stretch
10 Hip Switches
5/5 Air Squat/Jump Squats

Strength/Skill:
McGill Big 3

WOD:
Back Squat
5-5-5-5-5
*Working sets all 70% or greater

Cool Down:
2 x 15 OHS with BB
1:00 Dead Hang
Picture

210324

3/23/2021

 
Wednesday

Food for Thought:
Wellness Wednesday
Quick tips for a morning routine:
1) Hydrate early.
2) Get natural light ASAP.
3) Spend a few moments visualizing or writing your plans.
4) Take a few deep breaths or stretch for a few minutes.


Warm Up:
6 Rounds of Tabata Jump Rope
+ 10 Leg Swings
10 Cat/Cows
5/5 Scap Pull-ups/Kipping Swings

Strength/Skill:
17 min GOAT Work

WOD:
9 min AMRAP
40 Double Unders
8 Renegade Rows L (50/35)
16 Toes to Bar
8 Renegade Rows R

Cool Down:
3 x 10 OHS with BB or PVC Pipe
2:00 Couch Stretch/side
Picture

210323

3/22/2021

 
Tuesday

Food for Thought:
Talk about It Tuesday
What is your morning routine? Do you have one?

Warm Up:
Row 3:00
+ 10 Banded Good Mornings
10 Toe Touch Squats
10 Band Assisted Scap Push-ups

Strength/Skill:
Clean Grip Deadlift + Hang Squat Clean + Tuck Jump
(1+2+4) x 5

WOD:
3 Rounds:
8 Squat Cleans (135/95)
16 HR Push-ups
Rest 3:00 
3 Rounds:
5 Squat Cleans (185/125)
15 HR Push-ups
*16 min Cap

Cool Down:
3 x 10 OHS with BB or PVC
1:30 90/90 Pec Stretch

Picture

210322

3/21/2021

 
Monday

Food for Thought:
Motivation Monday
This week's topic is about habits and morning routines. Routines exist whether we plan them or not, strong intentional ones can help to create structure and reduce stress.

Warm Up:
400m Run
+ 10 Scap Pull-ups
10 Leg Swings
10 Steps Heel/Toe Walking Stretch

Strength/Skill:
Pull-up
5-3-3-2-2-1-1

WOD:
1 mile Run
*12 min Cap

Cool Down:
2 x 12 OHS with BB or PVC
2:00/side Anterior Tib Smash

Picture
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