Open gym uptown: 830am to 10am with ryne
 and 5pm til ? With Aaron

No open gym at midcity
 

There will be open gym at Mid City only 9-2pm 
No open gym Uptown.

Please sign up for Classes on Mindbody!

MID CITY CLASSES
9am Free Intro class
9am Gymnastics
10am WOD
11am Wod
11am Competitors

UPTOWN
9am WOD
10am WOD

Warm up: (10 mins including mob)
Run 200m Run
10 pushups
10 strict pullups
10 air squats

Mobility: Banded rack position/banded hips/banded hamstring flossing

WOD: In teams of 2, Split number of reps how you see fit. Then, during the run portion, one person runs while other person does max effort burpees. Both Partners will Run and Burpee between movements. End with a weighted partner run.

"Lumberjack 20ish" (30 minute cutoff)

30 Squat Cleans 95/65lb
Each Run 200m while other partner does ME Burpees

30 KB swings 2 pood/1 pood
Each Run 200m while other partner does ME Burpees

30 Overhead Squats 95lb/65lb (sub kb goblet squat for lack of mobility)
Each Run 200m while other parnter does ME Burpees

30 Burpees
Run 200/burpees

30 CTB Pullups (Scale pullups or ring rows)
Run 200/burpees

30 Box jumps 24/20
Run 200/burpees

30 Squat Cleans 95/65
Finish running together 200m each carrying one plate from your Barbell.

Score is total number of burpees during 200m runs minus your TOTAL Time.

The city came out and ticketed all the cars that were angle parked at the late class Uptown on Thursday evening.  They advised that we are technically not allowed to angle park because it blocks the sidewalk (yes, we know there is no sidewalk)  If you want to ensure that you wont get a ticket, please park parallel. 

WODlife CrossFit NOLA shorts now for sale Men's sizes 28-38 ar e$50 and women's sizes S, M, L are $45

Friday

Warm up:
Row 1000m or Run 800m

Mobility

Strength/Skill:
GOAT

WOD:
Run 800m
21 Toes-To-Bar
Run 400m
15 TTB
Run 200m
9 TTB

or

Run 800m
50 Sit-ups
Run 400m
35 Sit-ups
Run 200m
25 Sit-ups

Thursday

Warm up:
2 rounds
Run 200m
1 Length Lunging Pass Thrus
10 Paused Goblet Squats

Mobility

Strength/Skill:
10 min EMOM
Clean Pull + Clean Pull + Hang Squat Clean 80% of 1RM

WOD:
3 rounds each
P1: Row 250m
      30 goblet squats
      20 Russian KBS (24/16)
P2: rest

Whole Life Challenge starts in 10 days..... did you know we are on a national leaderboard?  It is linked below, it will rank us based on number of people who start the challenge and the total percentage who complete it and show up at the end!  (We might be at the bottom, we were just added)

On Labor Day, Monday Sept 2nd we will have a reduced schedule.  We will have one class at uptown at 10 am and one at midcity at 11 am.  If these classes fill up, we will open additional classes preceding or following the currently scheduled classes.  We will be doing the Hotshots19 workout, in honor of the Granite Mountain Firefighting Team.

Wednesday

Warm up:
Row 500m
10 Banded GMs
10 Ring Rows

Mobility

Strength/Skill:
Deadlift: 10 min EMOM
5 Touch-n-Go reps @ 70% of 1RM

WOD:
For 16 min, every 2 min
Row Sprint 100m
50mm KB Goblet Carry (32/24)
Rest until 2 min is up

Tuesday

CrossFit Endurance, 630pm, Uptown!

Warm up:2 rounds
1 min Jump Rope
10 No-push-up Burpees
10 scap push-ups

Mobility

Strength/Skill:
3 x 10 DB Bench
3 x 10 Bent over Row

WOD:
"Karen"
150 Wallballs or 7 min AMRAP Wallballs

Monday

Be sure to check out the new gymnastics blog!

There will be open gym Uptown from 830am-10:15am today during the olympic lifting class.. Please sign up on mindbody!

Have you signed up for the Whole Life Challenge yet?  80 of your fellow CrossFitters and Friends and Family have. Prelims are next week!  We will do Thursday morning, and evening as alternate times, in addition to Saturday morning. 

Sign up using our link https://www.wholelifechallenge.com/wlcfall2013/partners/crossfitnola

or our discount code:  WLCRYGPEispW
both give you $5 off!

Warm up:Run 400m
10 Paused Goblet Squats
10 Wall Squats

Mobility

Strength/Skill:
10 min OTM
Odd: 5 DB Romanian DLs per leg
Even: 2 pistol or pistol progressions per leg

WOD:
6 min AMRAP
10 Russian KBS (24/16)
15 Burpee Box Jumps (24/20)
Rest 3 min
6 min AMRAP
10 Russian KBS (24/16)
15 Burpee Broad Jumps

Sunday

Open Gym 8422 Burthe St 9-10:30am
Open Gym 540 N Cortez St 11am-1:30pm

Powerlifting 540 N Cortez 11am-12:30pm
Active Recovery 540 N Cortez 12:30-1:30pm

Saturday 9 &10am Uptown (8422 Burthe)

Warm up
2 rounds
Run 400m/Row 500m
20 lunging pass thrus
10 paused overhead squats 45/33

Mobility: KB+foam roller overhead stretch; 2-min couch stretch per side

Dead bugs 

WOD: In teams of 2-4, 20:00 AMRAP

Advanced:
10 OH Walking Lunges 95/63
2 rope climbs 
10 OH Walking Lunges 95/63
10 TTB

RX (scaled):
10 OH Walking Lunges 65/53 (45/25)
10 strict pull-ups (ring rows)
10 OH Walking Lunges 65/53 (45/25)
10 K2E (AbMat sit-ups)

** one teammate works at a time
** one teammate completes the entire round, then tags the next teammate in