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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

170601

5/31/2017

 
Thursday

Warm Up:
400m Run
Then 3 Rounds:
5 Push-ups
5 Broad Jumps
10 Walking Groiners

Strength/Skill:
5 Rounds (not for time)
8 Closed Grip Bench Press
5 Tall box Jumps

WOD:
11 min AMRAP:
8 FR Walking Lunges (115/105)
10 Lateral Burpees Over Bar


Picture

170531

5/30/2017

 
Wednesday

Warm Up:
3 Rounds:
100m Run
10 Kipping Swings
:30 Goblet Squat Hold

WOD:
18 min AMRAP:
400m Run
30 Wall Balls
7 Muscle Ups /15 CTB Pull-ups

6 min Abs:
2 min Tabata Hollow Hold
2 min Tabata Hollow Rock
2 min Tabata Hollow Hold
Picture

170530

5/29/2017

 
Tuesday

Warm Up:
6 min:
10 cal Row
10 Barbell Push Press
10 Barbell Good Mornings

Strength/Skill:
Push Press
5x3
*Building each set

WOD:
3 Rounds:
3 min Clock
500/400m Row
Max Power Snatch (75/55)
90 sec Rest
Picture

Memorial Day Murph

5/29/2017

 
On Monday, May 29th all classes will be canceled, but we will be doing a special Memorial Day WOD at Mid-City at 9:00 am with a BB-Q to follow.  Everyone is invited to join in, so sign up on MindBody!!!
What is Memorial Day Murph?
​blog.beyondthewhiteboard.com/2016/05/26/memorial-day-murph-who-what-why/

150528

5/27/2017

 

Open Gym

Uptown 9:30 am to 11:00 am

Midcity 9:45 am to 10:15 am

170529

5/27/2017

 
Monday

Open Gym
Mid City 8:00-9:00 

Please join us for a special Memorial Day WOD at Mid City at 9:00. We will be running heats at 9:00 and 9:30 (first come, first served). We will BBQ after, please feel free to bring a side to share! Sign up on MindBody.


What is Memorial Day Murph?

​blog.beyondthewhiteboard.com/2016/05/26/memorial-day-murph-who-what-why/

WOD:
"Murph"
For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


Picture

170527

5/26/2017

 
Saturday

Warm Up:
Coach's Choice

WOD:
400m Run Buy-in (together)
50-40-30-20-10 (split however)
Wall Balls
Box Jump Overs (24/20)
3x Double Unders
400m Run Buy-out


Picture

170526

5/25/2017

 
Friday

Warm Up:
800m Run

Strength/Skill:
5 x 200m Sprint
1 min Rest

WOD:
4 Rounds:
300m/250m Row
10 Deadlift (155/105)
6 Hang Cleans
4 Front Squats
2 Shoulder to Overhead



Picture

Thursday Strongman Time Change

5/25/2017

 
Thursday Strongman has been permanently changed to 5:00. Sign up on MindBody.

170525

5/24/2017

 
Thursday

Warm Up:
3 Rounds:
:30 sec Jump Rope
10 Lunge and Twists
5 Push-ups

Strength/Skill:
12 min Alt EMOM:
Min 1: 10 TTB
Min 2: 30 sec Side Plank
Min 3: 30 sec Side Plank

​WOD:
10 min AMRAP:
100 ft Farmer Carry (50/30)
12 Burpees

Picture
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