Happy June! Dues are due!
10 Box Jumps, unbroken
10 HSPU's or 30 sec handstand hold
10 Overhead Squats with light bar
Strength: overhead squat
Five rounds for time of:
5 Overhead Squats 135/95lbs
10 Toes to bar
15 Dumbbell Hang Squat Cleans 40/25lb
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!!!
2 minutes: Single Jump rope
10 minutes timed Double Under Flights:
Strength: Weighted Pushups
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.
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.
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
800 m run
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!
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
skill: Muscle Ups
WOD: Five rounds for time (25 minute cap)
15 Thrusters 95lb/65lb
15 Bar Facing Burpees
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)
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...
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
Run 400 meters BACKWARDS
Run 800 meters
Run 400 meters BACKWARDS
Michael Winchester 10:13, lance Cantu 10:16
10 air squats
10 ring dips
Strength: Front Squat
WOD: In honor of " Jeremy"
95/65lb Overhead Squat
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
504-861-0610 (call or text)
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