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Happy June! Dues are due!
Wednesday Warm UP: 250m Row 10 Box Jumps, unbroken 10 HSPU's or 30 sec handstand hold 10 Overhead Squats with light bar 200m Sprint Strength: overhead squat 3-3-3 WOD: Five rounds for time of: 5 Overhead Squats 135/95lbs 10 Toes to bar 15 Dumbbell Hang Squat Cleans 40/25lb 20 Double-unders Dave lipson 9:03, Kristan Clever 14:04 (135 ohs, 40lb dbs) New month starts today, if you are on an auto pay contract your payment will go through today during the afternoon. Afterwards you will be able to schedule for the remainder of June. If you wish to sign up for an autopay contract, you need to do it today! Thanks to everyone who came out for the Memorial Day/1 Year Anniversary Party!! We love you guys!!! Tuesday Warm UP: 2 minutes: Single Jump rope 10 minutes timed Double Under Flights: Beginner 1.2.3.4.5.4.3.2.1 Intermediate 5.10.15.20.25.20.15.10.5 Advanced: 10.20.30.40.50.40.30.20.10 Strength: Weighted Pushups 5-5-5 WOD: 20 minute AMRAP 5 CTB pullups 10 wallballs 20/14lb 15 KB swings 1.5/1 pood New month starts on Wednesday, for those who would like to get on an auto-pay monthly contract with a credit card, please follow the link below and make a purchase on or before June 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, this will result in two charges. Your contract will auto renew on the 1st of June, usually about 2 pm in the afternoon. After it renews, you will be able to register for classes June 2nd and beyond. If you wish to make a change to your membership, call or write Jeff ASAP.                                 Monday
Happy 1 Year Anniversary Crossfit NOLA!! There will be no regalarly scheduled classes. Come in between 10 and noon for open gym or come workout at NOON for the group wod. Prizes will be given for the top male and female RX finishers, and top male and female non-RX finishers. Afterwards, please stay for our bbq. We will be grilling up chicken and have some wine and beer. Please bring a side dish and come relax, hang out and have some fun! See you soon!                  Maggie didn't take the wallballs with her, so we're gonna use them in today's wod! :-) You can thank Maggie later.
Saturday 10am WOD Warm UP: 800 m run 10 pullups 10 pushups 10 air squats 10 GHD situps 10 Back Extensions 10 Ring Dips Skill: Power Clean Team WOD: In teams of 4: AMRAP 25 minutes 2 partners run a 100m plate carry 35/25lb 6 rounds, (300m each) while the other 2 complete an AMRAP of: 5 Power Cleans 135/95lb 10 Wallballs 20/14lb The 2 partners write their total cumulative rounds of power cleans/wallballs on board before they leave the gym. Post Total rounds of 5 Power Cleans, 10 Wallballs Monday we will not have any of our regularly scheduled classes.
We will have an open gym from 10 to noon where you may come in and work on skills, make up a missed workout, or stretch out. You will be on your own as far as timing goes, but you are welcome to come in! We will have a group WOD at NOON that will be coached. After that, feel free to bring a side dish, meat, beer, wine, water and let's have some fun! We will have a hoover ball net set up and hopefully some fun games! We will have the grill set up, some meat and beer available! Everyone is welcome! Do you use tape at the gym? Do you tape your hands? The bar? Donate to the tape fund. We will be running out soon! We also take tape, or cash donations at the gym!
Friday Warm Up: 40om Run Warm Up Demonstration: The coach will demonstrate all movements of the warm up before the class begins. 10 Jump Squats 10 Toes to Bar 10 Dumbbell Clean and Press 10 Pushups skill: Muscle Ups WOD: Five rounds for time (25 minute cap) 15 Thrusters 95lb/65lb 15 Bar Facing Burpees Thursday Box Jump 24"/20" Josh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24"box, 75lb), Lindsey Valenzuela 9:44 (24"box, 75lb)
Wednesday
Today is Maggie's last day. She is moving to Baton Rouge where her husband will begin residency. She is going to try and make it in to say goodbye, but if she doesn't, leave her some good luck comments! She asked for some Wall Balls on her last day... Warm Up: 400m Run 12 wallballs 200m sprint 12 wallballs 100m sprint 12 wallballs SKILL: 3 rounds 30 Second accumulated Handstand Hold or Walk 30 second accumulated Hollow Rock, L-tuck or L-Sit on the Rings or Parallets WOD: "Griff" for time: run 800meters Run 400 meters BACKWARDS Run 800 meters Run 400 meters BACKWARDS Michael Winchester 10:13, lance Cantu 10:16 Warm Up:
800m run 2 rounds 10 air squats 10 pullups 10 ring dips Strength: Front Squat 5-5-5-5-5 WOD: In honor of " Jeremy" 21-15-9 95/65lb Overhead Squat Burpees Keegan Martin 3:53 , age 17; Duncan Martin 7:05 (45lb age 12), Jack Marks 7:23 (45lbs age 12) Regionals will take place in Tomball, TX beginning Friday, June 17 and ending on Sunday, June 19th. There will be two workouts per day for Men, Women and Team athletes.. If you are interested in coming along and supporting the athletes (which we would absolutely love!!) here is some hotel accomodation information.
It's highly likely the gym will be closed completely beginning the afternoon on Thursday, June 16th, all day Friday the 17th and Saturday the 18th. It's also highly possible there will be no Monday early morning classes on June 20th. If this is the case, we will post workouts you can do on your own in the park, on the track, or in your home for those days. Right now the team is already booked at the Hampton Inn and the rooms are apparently selling out fast (I think our hotel is almost sold out), so if you are planning on going I would book today!!! Also, there MIGHT be room to share some rooms we have already booked so please let Jeff or Mollie know ASAP if you are interested in going. There will definitely be more details to come as we get closer to June. Most likely we will have a carpool going up on Wed and Thurs. The Woodlands Waterway Marriott Hotel & Convention Center
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