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We will be updating the schedule on Mindbody as we get updates from staff. Orleans Parish is under voluntary evacuation and we have some coaches who might be evacuating. We will likely cancel classes on Sunday and maybe Monday, but will update online as soon as that decision is made.
As of now Saturday Downtown is cancelled. Massive rain and storms have high probability to damage, flood or cause longer than normal shut downs to our facilities. We will update everyone as we get info. Stay safe (and dry)! Saturday Food for Thought: Ice Breaker Saturday WOD Wars is coming in October! Are you planning on participating? Warm Up: Tabata Jump Rope + 5-10 Scap Pull-ups/Kipping Swings 10 Toe Touch Squats with Sky Reach 10 Shoulder Extension Pulls Strength/Skill: Weighted Pull-up 2-3 x 5 WOD: 5 Rounds for Time: 50' Farmers Carry 15 Front Squats (24k/16k) 1-2-3-5-8 Ring Muscle Ups after Each Round *17 min Cap Cool Down: 2 Sets: 10 Cossack Squats 1:00 Ankle/side + (10 pass throughs 10 OHS PVC)*  Friday Food for Thought: Eye prize Friday Who is someone in your life that comes to mind when you think of a "kind" person? Warm Up: 400m Run + 10 Yoga Pushups 10 Reverse Lunge with Twist 10 Good Mornings Strength/SKill: McGill Big 3 WOD: Clean (any style) and Split jerk 3-3-3-3-3 Rest 4:00 *All reps within :30 (not TNG) Post WOD: Clean Pull 2-2-2 Cool Down 2 Rounds: 10 Loaded Supinated PVS Stretch 10 Side Lying Windmills + (10 pass throughs 10 OHS PVC)*  Thursday Food for Thought: This or That Thursday What is one way that you are kind to yourself? Warm Up: 3:00 Row + 10 Ankle Biased Split Squats 10 Sit-ups Strength/Skill: Shrimp Squat Progression 2-4/leg x 5 WOD: 20 min AMRAP: 8 Pistols 12 Med Ball Sit-ups 16 cal Row Cool Down: 2:00 Overhead Band/side 1:00 Ankle/side + (10 pass throughs 10 OHS PVC)*  Wednesday Food for Thought: Wellness Wednesday “Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams Warm Up: 6 Rounds of Tabata Jump Rope + 5 Yoga Push-ups 1 Wall Climb with :10 Hold 10 Toe Touch Squats Strength/Skill: Pendelay Row 6-8 x 4 WOD: 10-8-6-4-2 Wall Walk Thruster (135/95) Cool Down: 2:00 Pigeon/side 2:00 Frog + (10 pass throughs 10 OHS PVC)*  Tuesday Food for Thought: Talk about It Tuesday What does kindness mean to you? Warm Up: 3:00 Row 5-10 Scap Pull-ups/Kipping Swings 10 Leg Swings 5 Strict Press with :10 Hold on Last Rep Strength/Skill: Long warm up for all movements and lifts WOD: 15 min AMRAP: 12 Deadlifts (155/105) 12 Toes to Bar 9 Hang Power Cleans 9 Chest to Bar Pull-ups 6 Shoulder to Overhead 6 Bar Muscle Ups Cool Down: 2 Rounds: 10 Cat/Cows 10 Locked Lumbar Thoracic Rotation + (10 pass throughs 10 OHS PVC)*  Monday Food for Thought: Motivation Monday It's Be Kind to Humankind Week. What is a random act of kindness that you have received? Warm Up: 400m Run + 10 Inchworms with Press-up 10 Reverse Lunges with Twist 10 Scorpions Strength/Skill: Overhead Squat from Rack 4-5 x 5 31X1 Tempo WOD: 35 Bar Facing Burpees 40 Jumping Switch Lunges (20/side) 400m Run *10 min Cap Cool Down: 2:00/side Diagonal Banded Pec Stretch + (10 pass throughs 10 OHS PVC)*  Saturday Food for Thought: Ice Breaker Saturday Come workout with a friend in matching outfits to celebrate Friendship Week! Share a fun experience you've had recently with a friend. Warm Up: 2-3 Rounds: 10 Box Jumps 10 Toe Touch Squats :20 Dead Hang Strength/Skill: GOAT 17 min WOD: 5 Rounds for Time: 15 Kettlebell Thrusters (16k/12k) 15 Box Jump Overs (24") *12 min Cap Cool Down: 2 Sets: 10 Cossack Squats 1:00 Ankle/side + (10 pass throughs 10 OHS PVC)*  Friday Food for Thought: Eye on the Prize Friday Find friends and come workout in matching outfits this Saturday to celebrate Friendship Week! Warm Up: 400m Run + 10 Banded Good Mornings 5-10 Scap Pull-ups into Kipping Swings 10 Lunging Banded Pass Throughs WOD: 4 x 3:00 Rounds: 16 Alternating Dumbbell Hang Snatch (50/35) 16 CTB Pull-ups AMRAP Feet of Single Arm OH Walking Lunge Rest 1:00 between Rounds Post WOD: Durante Core x 5 *12:00 Cap Cool Down: 2 Rounds: 10 Loaded Supinated PVS Stretch 10 Side Lying Windmills + (10 Pass Throughs 10 OHS PVC)*  Thursday Food for Thought: This or That Thursday What is an important quality that you look for in friends? Warm Up: 3:00 Row + 10 Yoga Push-ups 10 Hip Switches 10 Samson Stretch Strength/Skill: Split Jerk EMOM 2 Reps every minute on the minute x 10 Alternate feet, same weight across all sets (technique focus) WOD: 10 min AMRAP: 10 Strict HSPU 20 Pulls on the Rower for cals *Score is calories Cool Down: 2:00 Overhead Band/side 1:00 Ankle/side + (10 Pass Throughs 10 OHS PVC)*  |
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