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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 Just a reminder: On Monday,we will be doing the Hotshots19 workout, in honor of the Granite Mountain Firefighting Team. Brad Raines will be doing the hero workout in his gear in honor of the men who died in this tragedy. If you would like to join Brad, he will be doing this during the 9am WOD uptown. We will also have a class at 10am Uptown and an 11am class at Mid City. If there is an overflow of people, we will add another class at Mid City. Please sign up on Mind Body! 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  |
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