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Thursday Please note that due to the roof demolition/construction at CrossFit NOLA 504, we will be canceling all noon classes in the immediate future at the 540 N Cortez location. Uptown will remain open for all those who are displaced by the construction. Hopefully it will be done by the end of next week. Warm up: 400m run 10 leg swings each leg (front/back/side-to-side) Mobility Strength/Skill: EMOM for 7 minutes 1 power clean 1 hang squat clean 1 squat clean using 75% of 1RM WOD: 400m run 50 KB swings (1.5/1 pood) 200m run 35 KB swings 100m run 20 KB swings Post WOD Recovery (no rest inbetween): 1 min flutter kicks 1 min hollow rocks 1 min ME sit-ups 
Wednesday
HAPPY HALLOWEEN! WEAR COSTUMES TODAY! Warm up: 400m run/500m Row Mobility: 5 mins: hips/pecs Strength/Skill: ADV: EMOM for 10 min, 1-3 muscle-ups INT: 4 x 5 dips (no bands) or muscle-up drills WOD: "FILTHY HALLOWEEN" (31 Minute Cutoff) 31 Double unders 31 Box Jumps 31 Sit ups 31 Jump Squats 45/35 31 Push Press 45/35 31 Pullups 31 Slapping Pushups/pushups 31 Lunges 31 Wallballs 31 Burpees 
Fairy WOD Mothers
Tuesday Run Club: 630pm, meet at Jefferson Playground and Bring a Watch! Warm up: 800m run 10 wall squats Mobility Strength/Skill: Find a 1RM deadlift 5-5-3-3-1-1-1(-1) WOD: 6 Rounds with 1 min rest between each 200m run 12 KB snatch (1.5/1 pood) 30 double unders (sub singles) (20 min time cap) 
Monday Warm up: 4x 100m Run w/5 kb swings Mobility: Lats/hips Strength: Strict Pullups ADV: 3x12 Int: 3x10 Beg: 3x5-8 Partner assisted WOD: 15-12-9-12-15 Wallball 20lb/16lb Kettlebell SDHP 53/36lb 
Congratulations to everyone who competed this weekend! Aaron Hyatt placed 3rd overall for Men's RX while Liz and Kelsey took 2nd and 3rd Overall for Women's Rx. In addition, John Venezia, one of our occasional punch carders, took 1st in the 40+ men's division. Great showing by all who competed: Brad, Demian, Ryne, Mark O, Nick D, Bryan C, Peyton Bush, Brandon, Lexi, Alyse, and Fabi. View more pics of the weekend!  Louisiana Philharmonic Concert today, Sunday, 3 pm
Jesuit High SchoolAddress: 4133 Banks Street New Orleans, LA 70119 Mid City:
Powerlifting 230pm Active Recovery 4 pm Open Gym 230-5 Uptown: Open Gym 11-noon Saturday Team WOD
Don't forget -- the Jazz Half is going on today! Plan your route coming to class today! Warm-Up Run 800 1-length lunging pass thrus 1-length duck walk 10 banded good mornings 10 wall squats 30-sec L-sit Team WOD: In teams of 4, complete 5-min stations for Max Reps Calorie Row (Switch every 10 pulls) Wall ball shots down the wall Partner Carries/Wheelbarrow Walks (wheelbarrow walks count as 3 reps) Tire Flips and jumps Pull ups (human-assist only, one teammate doing pull ups at a time) 100m Sandbag runs (two teammates may run at once) **2-min between stations to write score on the board and switch. Open Gym: Uptown only 11 am-12:30pm FRIDAY
This morning at from 10am to 1230 pm at Mahalia Jackson theatre, Yo Yo Ma will be performing with the Louisiana Philharmonic Orchestra for free to STUDENTS. If you are a student or think you could pass as a student, I would go. I'm guessing he will go on at around 11 or 1130..we will be playing 2 other pieces also. Mollie Friday Warm up: 5 minutes double under flights 10 pull-ups 10 push-ups 10 jump squats Mobility Strength/Skill: 10 minute GOAT 1 - 3 reps EMOM of your choice WOD: 1 min ME double unders 3 mins rest 1 attempt at ME muscle-ups (sub C2B pull-ups/pull ups) 3 mins rest 1 mile run for time trial 
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June 2023
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