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Tuesday Warm up: 5 min AMRAP Run 100m 10 Paused Goblet Squats 10 Jump Squats Mobility Strength/Skill: Find a 1RM Front Squat WOD: "Jack" 20 min AMRAP 10 Push Press (115/75lbs) 10 KBS (24/16kg) 10 Box Jumps (24/20in) Monday 5 min AMRAP: :30 Jumping Jacks, :30 Mountain Climbers, :30 Arm Circles, :30 Lunging Samson Stretch Skill/Strength: For 4 sets: P1: :30 HS Hold (Adv) or Plank Hold (Beg), P2: 5-15 UB HR Push-ups, ADV (ring pushups) Rest 1 min then switch stations WOD: Retest: 2000m ME row  Saturday Schedule:
Uptown/Burthe St: 9 and 10am Group WOD Downtown/Magazine St: 915am CF Kids, 10am Group WOD, 11am CF Teens MidCity/Cortez St: 9am Free Intro, 10am Group WOD, 10am Strongman, 1030am Gymnastics, 11am Group Wod, 11am (Female) Competitors, 11:30am WLC Final WOD Open Gym: Uptown- 1:30-3 pm Group WOD: Warm-up: 3 rounds: 200m row sprint 10 lunging pass thrus 10 good mornings (empty bar) 10 strict press (empty bar) 10 wall squats Mobility: Hamstrings, Front Rack In teams of 3*: 60 Deadlifts (185/125) (reps divided evenly, in 10s) Run 200m (everyone at once) 60 V-ups (reps divided evenly, in 10s) Run 200m (everyone at once) 60 Power Cleans (135/85) (reps divided evenly, in 10s) Run 200m (everyone at once) 60 Thrusters (95/65), (reps divided evenly, in 10s) Run 200m (everyone at once) *Teams of 2, scale to 45 reps, in sets of 5 and 10 CHANGE: Gymnastics class will be at 10:30 am at Midcity.
Also, WLC finals will take place at 11:30am at Midcity. If you are signed up for the gymnastics class, you may do the WLC workout for your WOD if you had originally planned on doing the class wod. There will be the regular 10 and 11 am Group Wods at MidCity. Strongman 10am, Midcity. Please sign up on Mindbody!! OPEN GYM: UPTOWN- 130-3pm Spots still available for SATURDAY'S (6/28) Kendrick Farris Seminar (olympic lifting emphasis) at CF Fullbore (3333 Division St., Metairie, LA 70002). Sign up here: http://clients.mindbodyonline.com/ws.asp?studioid=130218&s-8&sTG=2&sView=day $200 for seminar. The first session is the lifting seminar starting at 9 am. The second session is a meet and greet starting at 1 PM. Contact Full Bore for more details or Julie at 504-236-5858 Friday Warm up:Row 4 min easy pace with stroke rate of 18-20 Mobility Strength/Skill: 10-12 min Limited GOAT 1) Make-up Mon-Thurs 2) Extra Mobility 3) Strict Pull-up, 3-5 ONTM 4) DU practice, :30 on :30 rest WOD: 3 rounds 7 C2B Pull-ups 21 Burpees (jump and touch an object 6" above reach each burpee) 
Thursday: ATTN: It would be a great idea to wear long socks or tights today for the rope climbs to avoid rope burn! Warm up:5 min AMRAP 1 min DU practice 10 Wall Squat 2 Lengths Side Lunges Mobility Strength/Skill: Find 1RM Squat Clean WOD: Rope Climb technique, then 8 min AMRAP 2 Rope Climbs/2 Rope Walks 10 Burpee Box Jumps 24/20 
Wednesday Warm up:5 min AMRAP 10 Scap Push-ups 10 Paused Ring Rows 10 No Push-up Burpees Mobility Strength/Skill: Push-up Practice Try deficit, clapping, or plyometric push-ups Accumulate 30-40 reps in sets of 5-10. WOD: "Michael" 3 rounds for time 800m Run 50 Supermans 50 Sit-ups 
Tuesday CrossFit Kids- 4:15 downtown with Coach Aaron CrossFit Endurance 6:30pm, Uptown! - Sign up on MIndbody! Warm up: 5 min AMRAP Run 100m 10 Paused Goblet Squats 10 Jump Squats Mobility Strength/Skill: Every 3 min for a total of 5 sets 3 Front Squats + 3 high box jumps WOD: 11.4 20 min AMRAP 9 Power Cleans (135/85lb) 12 TTB 15 Wallballs  Monday Warm up:5 min AMRAP :30 Jumping Jacks :30 Mountain Climbers :30 Arm Circles :30 Lunging Samson Stretch Mobility Strength/Skill: Alternate between the following for 4 sets of each A1) 10-12 Neutral Grip DB bench press, Rest :60 A2) Accumulate 1:15 in a HS Hold, Rest :60 WOD: Row 1000m Cashout: Accumulate 3 min in hollow hold 
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June 2023
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