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  • 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
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  • Online Shirt Store
  • Events

141031

10/30/2014

1 Comment

 
Sunday: 2am- set your clocks back an hour! Daylight Savings Time! See y'all Monday!!





Because CrossFit NOLA is hosting the Deep South Shootout, all regular classes this weekend are canceled. There will be an open gym session Saturday morning from 10:15-11:45a at the Uptown location, 8422 Burthe Street.




Friday- Happy Halloween!!! Costumes Welcome today!!!

Warm Up:
2 minutes Row
2 minutes Double under practice
2 minutes Scap Pull-ups/push-ups

Mobility

Strength/Skill:
Find 2RM Back Squat or Front Squat
(Goal is to be SCARY strong!)

WOD:
"The Evil Witch" (also known as Karen)
150 Pumpkin Throws to the Wall for time
(20/14lb Jack-o-Lanterns)









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1 Comment

141030

10/29/2014

0 Comments

 
Thursday

Olympic Lifting Uptown, 830am! Clean Focus


Warm Up:
Run 400: 
THEN 1 or 2x: Barbell WU: 
5 shrugs, 
5 HPC, 
5 FS, 
5 Press, 
5 Behind the neck Press or PP in Sn Grip, 
5 OHS

Mobility

Strength/Skill:
Find 2RM Power Clean



WOD:
"JT"
21 - 15 - 9
Handstand Push-ups
Ring Dips
Push-ups
(sub seated strict DB press for HSPU)
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0 Comments

141029

10/28/2014

0 Comments

 
Wednesday

Warm Up:
5 min KB/Burpee Warm up:
2 minutes of 30s on, 30s off alternating between KBS and Burpees, then
3 minute alternating Tabata rounds of KBS and Burpees

Mobility

Strength/Skill:
Find 2 RM Strict Press or Push Press



WOD:
Shortened "Tosh"
3 Rounds for time
Run 100, then Rest 1:1
Run 200, Rest 1:1
Run 400, Rest 1:1
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0 Comments

141028

10/27/2014

0 Comments

 
Tuesday

Warm up:
200m Run
10 Side lunges
10 Wall squats
10 Strict pull-ups (rows)
10 Dips or push-ups
THEN 4 x 50m sprints @ 70/80/90/100% effort

Mobility

Strength/Skill:
Find 2RM Deadlift


WOD:
"Fran"
21 - 15 - 9
Thrusters 95/65
Pullups
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0 Comments

141027

10/26/2014

0 Comments

 
This week is a tester week. We are starting it off with a fundraiser for Breast Cancer Awareness Month.

"Grace" will be our first workout of the week, and if you feel so inclined, you may donate in honor of someone you love, a close friend or family member, or just because. We have started a "Team Crossfit Nola" page which you can click on HERE


Monday

Warm Up:
2 minutes Row
2 minutes Double under practice
2 minutes Scap Pullups/pushups

Strength:

3 rounds
AMRAP unbroken Strict Pullups -2
Rest 1 minute
AMRAP unbroken dips -2
Rest 2 mins


WOD:

"GRACE"
30 Power Clean and Jerks 135/95lb



BARBELLS FOR BOOBS:

We are dedicated to the early detection of Breast Cancer, with an emphasis on women & men under the age of 40. Inspired by athletes everywhere, local communities come together to fundraise and help us detect potentially life-threatening Breast Cancer occurrences. Every day, one less woman, one less man, one less athlete is amongst us. Our goal is indeed a lofty one, we aim to achieve the unachievable; to ensure that everyone gets access to detection services. Until then, Everyone Has A RIGHT to Know.

0 Comments

141026

10/25/2014

0 Comments

 

Open Gym

Uptown: 10:30 am to 11:30 am

Mid city: 3:30 pm-5:30pm

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0 Comments

141025

10/24/2014

0 Comments

 

Warm up:

2 rounds:

Run 200m

10 lunging pass thrus

10 wall squats

10 thrusters

:30 samson stretch per side

Filthy Fifty (50 reps of each movement) or teams of 2, 60 reps total

Box jump 24/20

Jumping pullup

KB Swing 24/16

Walking Lunge

K2E

Push press 45/33

Back extension

Wall ball 20/14

Burpee

Double under

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0 Comments

CrossFit Kids Tees

10/24/2014

9 Comments

 
We will be pre-ordering CrossFit NOLA Kids tees this week! The brand and style will either be American Apparel Kids Neon Poly-Cotton OR Next Level Apparel Kids . For larger sizes, we will be going with a women's or men's neon poly-cotton style.

Please respond below with your child's (and/or your) size by Friday October 24th.
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9 Comments

141024

10/23/2014

0 Comments

 
Friday

Warm Up:


Run 400: 
THEN 1 or 2x: Barbell WU: 
5 shrugs, 
5 HPC, 
5 FS, 
5 Press, 
5 Behind the neck Press or PP in Sn Grip, 
5 OHS

Strength:
8 min EMOM 
EVEN 30 sec Strict Pullups, 
Odd- 30 sec HR Pushups (these can be FAST and do not have to use band- get chest to floor and off ground)

WOD:
For Time: 
A. Row 500, 
40 burpees over rower 
REST 2 mins 
B. 3 rounds 20 Russian KB Swings 2/1.5, 
20 Box Jumps 24/20, step down


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0 Comments

141023

10/23/2014

 

Thursday

NOTE: bring long socks as rope climbs are a sub movement in today's wod!


Olympic LIfting- Uptown 8:30am- Clean focus

Warm Up:
5 min KB/Burpee Warm up:
2 minutes of 30s on, 30s off alternating between KBS and Burpees, then
3 minute alternating Tabata rounds of KBS and Burpees

Mobility

Strength/Skill:
Front Squats
5 x 5; Building to Heavy set of 5
2 min Rest between sets


WOD:
6 min AMRAP
3 Muscle Ups 
(if you have MU's must do at least 1) 
(intermediate, sub rope climb) ( People who are on bands for pullups will sub pullups)
6 Hang Power Cleans 155/115
9 Air Squats


2 Min Rest


6 min AMRAP
4 Ring Dips
6 Power Cleans (from ground)
9 Burpees over bar

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