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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
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  • Online Shirt Store
  • Events

060111

5/31/2011

 
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!  

110531

5/30/2011

 
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.

110530

5/29/2011

 
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!

110528

5/27/2011

 
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


Memorial Day Anniversary Party

5/26/2011

 
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!


110527

5/26/2011

 
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




110526

5/25/2011

 

Thursday

Warm Up:

3 minutes Jump Rope

2 rounds:
10 kips, NO pullups, just work on keeping body rigid and feet together
10 pass thrus, pvc
10 Overhead Squats, pvc

Burgener:

As a class: (with light bar)

1 set of 3 muscle snatch, 3 overhead squats

2 sets of 3 Position snatch, 1 overhead squat

On your own:
2 sets: 3 muscle snatch, 3 overhead squats
Increasing to WOD weight:
3 sets 3 Position Snatch, 1 overhead squat

WOD: 21-15-9

Box Jump 24"/20"
Power Snatch 75/55lb
Chest to bar Pullups

Josh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24"box, 75lb), Lindsey Valenzuela 9:44 (24"box, 75lb)


 

110525

5/24/2011

 
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


110524

5/23/2011

 
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)



Regional Crossfit Competition Information

5/22/2011

 
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

  • 9.5 miles from Oakland Farms
  • 1601 Lake Robbins Drive The Woodlands, TX 77380-1162
  • (281) 367-9797
  • Hotel Website: http://www.marriott.com/hotels/travel/houmw-the-woodlands-waterway-marriott-hotel-and-convention-center/
  • Room Rate: $129.00/per night
  • Reservation Instructions: please follow this link to make reservations online
The Woodlands Resort & Conference Center

  • 8.2 miles from Oakland Farms
  • 2301 N. Millbend Drive The Woodlands, TX 77380
  • (800) 433-2624
  • Hotel Website: http://www.woodlandsresort.com/
  • Room Rate: $155.00/per night
  • Reservation Instructions: Call (800) 433-2624 to make reservations. Must use Reservation ID# 60y140 to get group rate.
Hampton Inn Tomball
  • 3.2 miles from Oakland Farms
  • 14100 Medical Complex Drive Tomball, TX 77377
  • (281) 357-1500
  • Hotel Website: http://hamptoninn.hilton.com/en/hp/hotels/index.jhtml?ctyhocn=AMATBHX
  • Room Rate: $109.00/per night
  • Reservation Instructions: call (281) 357-1500 and use the code "CFC" to get the group rate
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