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Monday Happy Labor Day! Please check Mindbody to sign up for classes today! We will have a limited schedule! Special "FUN" Oly Class, Uptown 830am The class will consist of Oly outside the normal programming cycle) 930am and 1030am group wod, Uptown with Mollie and Brad 9 and 10 am Downtown- with Aaron 10am and 11 am Midcity- with Liz OPEN GYM- Uptown 1:30-3:30  Open Gym, Uptown 1-3pm
Saturday Group Class Schedule: 9 and 10am Uptown, 10 and 11 am, Midcity 10 am Downtown We will also have a limited Class schedule for Monday, Labor Day! Please check Mindbody for classes! For Monday morning Uptown at 830am we will have a "FUN" olympic lifitng workout outside the normal 8 week program. Anyone is welcome to attend!! We will have group classes at 930 and 1030 am, Uptwn Friday Warm up: 2 rounds of Quick Foot Ladder drills 2 rounds of Line Drills (20 sec on/10 sec rest) Over the line and back Hop scotch Scissors Mobility Strength/Skill: Find 3RM Back Squat or Front Squat WOD: "Fran" 21 - 15 - 9 Thruster 95/65 Pull-ups 
Thursday Olympic Lifting 830am, Uptown Row Endurance, 630pm, Uptown Warm up: 3 rounds of Dynamic drills for 25m Carioca Butt kicks Lunge with twist Inch worms Then four 50m sprints, speeding up each sprint Mobility Strength/Skill: Find 3RM Strict Press or Push Press WOD: "Fight gone BAD" 3 rounds of 1 min ME each Wall balls 20/14 Sumo DL High Pull 75/55 Box jump 24/20 Push press 75/55 Row for cal Rest 
Wednesday Warm up: 2 rounds of Med Ball Warm Up with light med ball; first two exercises with a partner 5 chest passes per person 5 rocky full twist per side per person 5 around the back circle per side 10 figure 8s between the legs 10 kick ups then, 3 EMOM 100m row sprint Mobility Strength/Skill: Find 3RM Clean WOD: "Tosh" (short version) 3 rounds for time Run 100m, rest 1:1 Run 200m, rest 1:1 Run 400m, rest 1:1 
Tuesday Running Endurance, 630pm, Uptown Warm up: 3 rounds of KB warm up w/light KB (12kg or less) 10 alternate 1 arm swings per arm 5 KB clean and press per arm 5 windmills per arm 5 OHS per arm Then 3 rounds of 50 jump rope singles with 15 sec rest Mobility Strength/Skill: Find a 3RM Deadlift WOD: "Christine" 3 Rounds for time Row 500m 12 DL @ body weight 21 Box jump (20in) 
Monday Sign up for the Whole Life Challenge Warm up: 2 rounds of Quick Foot Ladder drills 2 rounds of Line Drills (20 sec on/10 sec rest) Over the line and back Hop scotch Scissors Mobility Strength/Skill: 15 min EMOM 1st min - 1-2 rope climbs or rope walks 2nd min - 20 supermans 3rd min - 45 seconds in the bottom of DEEP air squat WOD: "Grace" 30 Clean and Jerks for time (135/95#)  Warm Up: 3x: 20 alternating lunges 10 squat jumps, 10 burpees, 10 pushups, 20 mountain climbers rest 1 min WOD teams of 2: 300 wall balls for time (20/14) every 4min run 200m together 
Friday Warm up:3 rounds of Dynamic drills for 25m Carioca Butt kicks Lunge with twist Inch worms Then four 50m sprints, speeding up each sprint Mobility Strength/Skill: 12 min EMOM Even: 5-10 Strict pull-ups Odd: 45 sec of upper body step ups WOD: 20 min AMRAP 5 HSPU 10 pistols 15 Russian KBS 32/24kg 
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504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
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