CrossFit NOLA
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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

180601

5/31/2018

 
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
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180531

5/30/2018

 
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)
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180530

5/29/2018

 
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


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180529

5/28/2018

 
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

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180528

5/27/2018

 
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.
Picture

180526

5/26/2018

 

Sunday Open Gym

Uptown 10am-11:30am

180526

5/25/2018

 
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
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180525

5/24/2018

 
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) 
Picture

Bring a Friend Friday

5/24/2018

 
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!

180524

5/23/2018

 
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

​
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