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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

210601

5/31/2021

 
Tuesday

Food for Thought:
Talk about It Tuesday
What was a highlight of your day or week so far?

Warm Up:
6 Rounds Tabata Jump Rope
+ 10 PVC Good Mornings
10 Pass Throughs
10 Scorpions

Strength/Skill:
Power Snatch 3-3-3-3-3 TNG

WOD:
100 Double Unders
21 Power Snatch (95/65)
75 Double Unders
15 Power Snatch
50 Double Unders
9 Power Snatch
*11 min Cap

Cool Down:
Anterior Tib Smash + Anterior Tibialis Stretch

Picture

Memorial Day Murph

5/31/2021

 
Murph Schedule: 

Sunday, May 30th
 Murph Downtown, 1309 Magazine Street,  530pm- Phil Guillot


Monday, May 31st
530am-730am MidCity, 3610 Toulouse Street, OPEN GYM (Allison will be running heats of people who want to go early, but she is also doing the workout at 6am)

630am- Murph- MidCity- with Tanya Silvernagel
8am - Murph- MidCity- with Hunter Arielle

UPTOWN, 8422 Burthe Stree,  with Tommy Dominick
515am
630am
930am
Please sign up on MindBody
Picture

210531

5/30/2021

 
Monday

Food for Thought:
Motivation Monday
Moment of Silence 
Memorial Day is the day designated to honor and remember those who lost their lives in military service to their country. Hero WODs are made by CrossFit to honor the men and women who have fallen in the line of duty. Murph is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005 and is used as a way of honoring and remembering those who sacrificed their lives for others.


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

Cool Down:
3-4 min Foam Rolling Back of Calf Lower Leg
Picture

210529

5/28/2021

 
Saturday

Food for Thought:
Icebreaker Saturday
Does Memorial Day hold a special significance to you?

Warm Up:
6666 Burpee Complex
+ 10 Steps Walking Groiner with Sky Reach
10 Cat/Cows
10 Pass Throughs

Strength/Skill:
Double Dumbbell Snatch
4-5 x 4 Rounds (building)

WOD:
15-12-9 d
Devil's Press
BBJO (24"/20")
*15 min Cap

Cool Down:
Soft Tissue Work in the Bottom of the Feet + Great Toe Stretch with Lax Ball
Picture

210528

5/27/2021

 
Friday

Food for Thought:
Eye on the Prize Friday
Help spread understanding. Share the purpose and intention of the holiday and acknowledge that though they will always feel their loss every single day, Memorial Day can be especially poignant and painful for Gold Star Family Members.

Warm Up:
Tabata Double Unders
+ 10 Scap Pull-ups
10 Thoracic Rotations
10 Wall Squats

Strength/Skill:

Front Squat
5-5-5 (building)

WOD:
1-2-3-4-5-6-7-8-9-10...
Front Squat (135/95)
5 Strict Pull-ups after Each Round
*14 min Cap

Cool Down:
Loaded Band Distracted Dorsiflexion Stretch
1-2 Sets of 1-2 min/side 
Picture

210527

5/26/2021

 
Thursday

Food for Thought:
This or That Thursday
Connect with friends and family. Reach out to Gold Star Family Members -those spouses, children, siblings and other family members who have lost loved ones in military service.

Warm Up:
400m Jog
+ 10 Banded Good Mornings
10 Banded Side Steps
:10 Front Leaning Rest (Plank with arms extended)

Strength/Skill:
Clean Pull + Power Clean
(1+2) x 5 (build)

WOD:
3 Rounds for Time:
21 Power Cleans (155/105)
400m Run
1:00 Front Leaning Rest

Cool Down:
2:00/side
Straight Leg and Bent Knee Dorsiflexion Stretch

Picture

210526

5/25/2021

 
Wednesday

Food for Thought:
Wellness Wednesday
Honor individual stories. Share memories, reflect on the sacrifice made by fallen warriors and their families and discover new ways to encourage those who are serving and have served, and their friends and families.

Warm Up:
3:00 Row
+ 10 Toe Touch Squats with Alternating Sky Reach
10 Band Assisted Thoracic Rotations
10 Yoga Push-ups

Strength/Skill:
Mc Gill Big 3

WOD:
Thruster
3-3-3-3-3-3-3-3

Cool Down:
50' of Barefoot Walking
Toes Only
Heels Only
Instep
Outstep
*Do on very soft surface like grass or sand or use socks on the gym floor
Picture

210525

5/24/2021

 
Tuesday

Food for Thought:
Talk about It Tuesday
Mark the day in remembrance. When at all possible, try to spend the day with friends, family, fellow military members and veterans.

Warm Up:
10 min Jog
*Cap at 1 mile

Strength/Skill:
Dumbbell Farmers Step Ups (heavy)
10-12 Total x 4 Sets (5-6/leg)

WOD:
3 Rounds for Time:
50 Med Ball Sit-ups
100' KB Front Rack Walking Lunge (20/16)

Cool Down:
Anterior Tib Smash + Anterior Tibialis Stretch
Picture

210524

5/23/2021

 
Monday

Food for Thought:
Motivation Monday
Memorial day is designated to honor and remember those who lost their lives in military service to their country. This week we will take time to recognize the sacrifice of these individuals and their families by sharing 5 ways to step-up Memorial Day from military.com.

Warm Up:
400m Run
+ 10 Scap Pull-ups
10 Toe Touch Squats
10 Pass Throughs

Strength/Skill:
Bench Press Reverse Clusters
5.5.5 x 3 Hold :15 in Lock Out

WOD:
"Cindy 16"
16 min AMRAP:
4 Strict Pull-ups
8 Plyo Push-ups
12 Med Ball Cleans

Cool Down:
3-4 min Foam Rolling Back of Calf/Lower Leg
Picture

210522

5/21/2021

 
Saturday

Food for Thought:
Icebreaker Saturday
As we plan our Memorial Day holiday, do you have any ideas on how to serve the military and their families?

Warm Up:
6666 Burpee Combo
1. Six Inchworms
2. Six Burpee/Groiners
3. Six burpees
4. Six Burpee Tuck Jumps
+ 5/5 Scap Pull-ups Kipping Swings
10 Leg Swings

Strength/Skill:
10 min Jog
*1 mile Cap

WOD:
"GI Jane"
100 Burpee Pull-ups for Time 1' above Standing Reach

Cool Down:
Soft Tissue Work in the Bottom of the Feet + Great Toe Stretch with Lax Ball
Picture
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