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Thursday Warm up: 3 rounds Run 100m 7 jump squats 7 roll ups Mobility Strength/Skill: 20 minutes to establish a 1 RM Front Squat WOD: ME 1 mile run 
One of our members, Stirling Barrett will be launching his new line this weekend..If you can make it, here are the details!!
The long-awaited official KREWE du optic launch party will take place on Saturday, August 3rd, 6pm – Till in Dirty Coast Press Arts and Warehouse District location. The KREWE has been working hard all summer to make sure that 329 Julia Street will be the place to be on White Linen Night. KREWE will also be unveiling the fruits of their artistic partnership with artist/sculptor Benjamin Bullins in the form of the KREWE cart, an upcycled tricycle that will also serve as a mobile display case. The introduction of the KREWE cart will mark the first of many collaborations with the New Orleans creative community. KREWE will also be partnering with Old New Orleans Rum, who will be mixing specialty cocktails and daiquiris all night to ensure everyone’s cups stay full and the bar is never dry. Take liberties and drink local at what’s sure to be the hottest party of the summer—and the talk of the Night. evite - https://www.facebook.com/events/1773077242833005/ Wednesday Warm up: 2 rounds 15 KB swings 4 Turkish get ups Mobility Strength/Skill: 5 rounds 2 Snatch grip Push Press + 1 OH Squat WOD: AMRAP 15 min 400m run 15 OH squats 95/65lb Int - 75/55# Beg - 55/35# or less 
Tuesday Please DO NOT do your own workout today between 630pm-730pm, uptown. Platforms are being used by the class. Thanks! CrossFit Endurance 630pm, Uptown, Sign up on mindbody as space is limited! Warm up: 2 rounds 1 minute any style jump rope 2 wall walks 10 lunging pass thrus Mobility Strength/Skill: 10 min EMOM EVEN - parallett L-sit ODD - handstand holds WOD: 4 rounds each ( 25 min time cap) Partner 1 does 1 round, Partner 2 rests 20 American KB swings (1.5/1 pd) 12 HSPU (sub pushups) 12 pull-ups (sub ring rows) Int - 16/12 kg Beg - 12/8kg 
Monday Remember that this Friday we will be participating in CrossFit For Hope, aiding in cancer reaserch for St. Jude Children's Hospital.Click on link to create your own donation page, or come on Friday to be a part of the nationwide cause. Warm up 2 rounds 200m run 7 Thrusters, bar/pvc 7 muscle snatch Mobility: Shoulders/hips SKILL: Power Snatch 5 min EMOM 2 Snatch from the ground at 80 percent Then immediately on minute 5 2 min amrap power snatch Score is total snatch in all 7 minutes. Only 2 attemps during the EMOM portion. WOD: 3 rounds 10 DB or KB Thrusters 50lb/30lb, 200m run THEN: REST 3 mins 3 min AMRAP Max Effort Toes to Bar Tripp and Jeff take on the Prowler at the 2013 CrossFit Games in Carson, CA Saturday Warm up 2 rounds 1 min singles 1 min doubles 20 pass thrus 10 good mornings Mobility: pigeon stretch WOD: in teams of 3, complete 5 rounds: 5 deadlifts 225/135 10 box jumps 24/20 15 KB Swings 24/16 20 wall balls 20/14 Partner A goes through all 4 movements as quickly as possible Partner B starts as soon as partner A finishes B's next movement Partner C starts as soon as partner B finishes C's next movement Partner A doesn't start the next round until Partner C completes the entire prior round. 30-min time cap. 
Sunday Schedule
Powerlifting, 11am-1230pm 540 N Cortez St Open Gym 10am-1230pm 540 N Cortez St Open Gym 2-4pm 540 N Cortez St Right now, Masters athletes are competing at the 2013 CrossFit Games in California. This morning at 11am EST, the first event for individual competitors will take place in the pool. To watch these event on live feed you can go to
www.games.crossfit.com or on ESPN3 via internet. Also this weekend, Mannings Restaurant located on Fulton St. will be showing the Games. Free parking is available at Harrahs garages, with entrances to the Garages on Convention Center Blvd. On Friday and Satuday the games start at noon EST and on Sunday they begin at 11 am EST . They have 30 Tv's plus 2 giant screens. Comment in the box if you are interested and which days and times you might be available. I will try to coordinate a time for everyone to go. **No Open Gym AM or PM at Burthe St Today** Friday Warm up: 2 rounds Run 100m 7 wall squats 7 pushups 7 strict pullups 7 sit ups 7 supermans Mobility Strength/Skill: GOAT WOD: 3 RFT 20 pistols alternating (sub 20 jump squats) 15 burpees 10 strict pullups 
**No Open Gym at Burthe St today PM or AM or PM on Friday, please plan accordingly** Thursday Warm up: 3 rounds Row 100m 7 jump squats 7 roll ups Mobility Strength/Skill: Front Squat 5 x 3 @ 90% of 1RM WOD: For Time (20 min time cap) 100 double unders (2x singles) 40 sit-ups 30 lunges 135/85# 20 shoulder to Overhead 10 HSPU INT - 95/65# BEG - 65/45 or less  |
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December 2022
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