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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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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) 
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 
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 
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. Open Gym Uptown: 10:30 am to 11:30 am Mid city: 3:30 pm-5:30pm 
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 
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.  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  Thursday NOTE: bring long socks as rope climbs are a sub movement in today's wod!
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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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December 2019
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