CrossFit NOLA
  • 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
  • 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

Sunday

8/31/2013

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

No open gym at midcity
 

Open Gym, Saturday

8/30/2013

 
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

Saturday, August 31st

8/30/2013

 
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!

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.

130830

8/29/2013

 
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
Picture

130829

8/28/2013

 
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

130828

8/27/2013

 
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
Picture

130827

8/26/2013

 
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
Picture

130826

8/25/2013

 
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

Picture

Sunday Schedule

8/24/2013

 
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

130824

8/23/2013

 
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
Picture
<<Previous

    Contact Us

    info@crossfitnola.com
    504-861-0610 (call or text)

    CrossFit NOLA

    We are the first, largest, and most experienced CrossFit affiliate in New Orleans! 

    Are you visiting from out of town?  

    Sign our Waiver prior to arriving

    Join CrossFit NOLA!

    Interested in joining the gym?

    New to CrossFit?

    All of our new members start with their own private coach! 

    More info here


    Check out the latest Podcast Episode:

    Out of Town Workouts
    File Size: 183 kb
    File Type: pdf
    Download File

    CFJ Sample Article

    Sites We Visit


    Pre-Made Paleo
    GoRuck Oct 26th
    Marks Daily Apple
    CrossFit
    OPT
    Louisiana Philharmonic
    CrossFit Endurance
    Mobility WOD
    Prometheus CrossFit
    Motor City CrossFit
    Beyond the Whiteboard
    Gary Taubes's Blog
    Tasc
    Whole 9

    Archives

    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    February 2011
    January 2011
    December 2010
    November 2010
    October 2010
    September 2010
    August 2010
    July 2010
    June 2010
    May 2010
    April 2010

    Categories

    All
    Goals 2012
    Goals 2013
    Goals-2014
    Goals 2015
    Hero
    Powerlifting
    Rest Day
    Schedule
    Team Workout
    Videos
    Workout
    Workouts

    RSS Feed

Thanks for visiting! See you at the Gym!


Online Store
​Privacy Policy
​Cancellation
​Code of Conduct
© 2022 JM Fitness LLC