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Friday Warm Up: 3 Min Row -Then- 3 min AMRAP: 5 low Box Jumps 5 Air Squats 5 Muscle Snatch (PVC or Barbell) Strength: Accumulate 10 Pull-up Negatives (Rx+ in L-sit) WOD: 50 Snatches (75/55) 50 Box Jumps 800m Run 50 Wall Balls *18 min Cap  Thursday Warm Up: 6 min AMRAP: :30 Double Unders 5 Yoga Push-ups 5 Burpees 5 Inch Worms 10 Air Squats Strength: DB Bench Press 4 Sets of 10 (5 each arm) *Do 5 reps on 1 arm while other arm remains locked out WOD: 10 min AMRAP: 10 Lateral Burpees over Bar 10 Front Squats (165/115)  Wednesday Warm Up: 6 min AMRAP: 400m Run -Then- 10 leg Swings (front to back) 10 Leg Swings (side to side) 5 Scap Pull-ups 5 Kipping Swings Strength: 5 Sets: Clean Pull Power Clean Jerk WOD: 3 Rounds: 400m Run 21 Cleans (95/65) 12 CtB Pull-ups  Tuesday Wam Up: 3 Rounds: 100m Run 10 Lunge and Twist :20 Dead Hang 10 light DB Push Press Strength: 10 min EMOM: Odd: 1-2 Rope Climbs Even: :30 Hollow Body Rock WOD: 2 Rounds: 50' Front Rack DB Lunge (50/35) 15 TTB 2 Rounds: 50' DB Lunge 10 DB S20H  Monday WOD: Memorial Day Murph 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Murph will be held at the Mid City Location and heats will run at 8:30, 9:30 and 10:30am. The gym will open at 8:00 for warm up. Plan on staying after the workout to refuel with donuts and beer! Don't forget to sign up on MindBody.  Saturday Warm Up: 3 Rounds: 21 Thrusters (95/65) 21 Burpees over Barbell 21 Bar Muscle Ups(CTB/Pull-ups) 21 Power Snatch (95/65) WOD: "500/450" 250 Wallballs 250/200 cal Row *Both partners can work at the same time  Today is your last day to bring a friend for free! Friday Warm Up: 7 min: :45 Double Unders/Warm Up Jump Rope 10 Banded Good Mornings 10 Kipping Swings Strength: Heavy Barbell Bench WOD: 12 min AMRAP: 80 Double Unders 60 KB DL (24/16) 40 TTB 200' Suitcase Carry (100'/hand)  Don't forget to bring a friend to class on any Friday in May for a chance to win a pair of Reebok Nano 8s. Make sure your friend fills out the online waiver.
The next Fundamentals Class will begin on Thursday, May 31st and run for 4 weeks on Tuesday and Thursday at 6:30 am at the Uptown location. The cost is $99. We can't wait to see you and your friends on Friday! Thursday Warm Up: 7 min: 3:00 Increasing Pace Row Then 10 Pass Throughs 10 Shoulder Extension Pulls 6 Inch Worms WOD: 30 Muscle Ups for Time Sub 50 Burpee Jumping Pull-ups for Time or 10-12 min AMRAP of Muscle Ups with a cap at 30, 1k Row Cash Out  |
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
Sign our Waiver prior to arriving Free Intro Class
Click here to sign up! Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? We have fundamentals classes starting 5 out of every 6 weeks! Don't delay! Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) is 
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