​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)*