CrossFit NOLA 504 will be opening in Mid-city starting next week, up until the holidays.  Then again after the first of the the year.

check out www.crossfitnola504.com for more details.

If you are a current monthly member at CrossFit NOLA you can come try out CrossFit NOLA 504 as part of your membership.  If you are a punch card holder, you will need to purchase a separate punch card for 504.

Please see Jeff with any questions!

Don't forget to give me your hoodie size if you want one, we will not be ordering many extras!  Cost is $40 for preorder, Friday is deadline!

Wednesday

Warm up:
800m run
Burgener: w/pvc or bar

2 sets: work up to wod weight
2 clean grip deadlifts
2 clean grip pulls
2 squat clean and jerk

WOD: "Santora" (17 min)
Do as many reps as possible for each minute (just like fight gone bad)
Three rounds for reps of:
155/105 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245/170 pound Deadlifts, 1 minute
Burpees, 1 minute
155/105 pound Jerks, 1 minute
Rest 1 minute

James Hobart 158 reps. Post total reps completed to comments.



Enlarge image

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

Tuesday

630Pm Run Club w/Brandon Ecker: Sign up on Mindbody! Meet at Jefferson Playground and Bring a Watch

Warm Up
2 rounds (1st round light, 2nd round heavier and higher)
10 lunging pass thrus
10 box jumps
10 wall balls
5 muscle snatch

Strength: Front Squat
2x5, 1x5+

Then: Burgener

WOD: Hang Power Snatch
3-3-3-3-3

Monday

HAPPY 27TH BIRTHDAY LIZ!

Warm Up:

Arm Circles, SETS OF 4
10 Wall Angels
20 Banded Side Steps
15 Banded Good mornings

Then: 2 to 3 rounds
5 Dead Hang Pullups
3 muscle up drills w/dip
10 sec L-sit
10 Back Extensions


Strength: Warm Up Deadlift (7-10 mins)
2x10 95/65lb (starting weight)
1x8 increase weight
1x5
3x3
2x2

WOD:  (30 min)
5 mins: Find 1 rep Max deadlift
Then :Immediately set up for WOD (3 mins)

500m Row
27 SDHP 95/75 lb
Three Rounds:
11 Push Press 95/75 lb
28 Double Unders
Then: 
27 KB Swings 2 pood/1.5 pood

Open gym 10 to 12

It is starting to get colder!

We will be ordering hoodies again.  Like last year, we will be taking pre orders for them.  The style this year will be a bit different, and maybe a different color... 

If are interested in a CrossFit NOLA zip hoodie.  Please comment on this post with your choice of unisex or womens and your size.  We will be getting both unisex and women's cut.

Pre order cost will be $40.  You can pay when they arrive in a couple weeks.   Deadline for pre-order is Friday December 2.  

Friday

There will only be a NOON class and a 530PM class today. All other Classes are canceled!

Warm Up:
250m row
1 length lunging Pass Thrus
1 length centipede
1 length Kart wheels, alternating sides
1 length Forward Rolls
5 Wall climbs
200m Run, easy out, sprint back

GOAT: 20 minutes
Choose a skill you can do 1 to 3 reps every minute on the minute for 20 minutes.

WOD:
3 rounds
20 KB swings 2 pood/1.5 pood
50 double unders (sub 150 singles)

Warm Up:
Run 400m
15 Squat Jumps
10 Burpees
15 Kips
Run 200m
(easy out, sprint back)

Mobility

WOD:
"MURPH"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

The sequel:

Is this what your thanksgiving looks like? Not work/family safe :-)

Only class is at 10 am today!

Happy Thanksgiving!  

Also, CrossFit HQ media is looking for volenteer videographers and writers for the upcoming 2012 games season.  If you are interested please send an email to Jeff or Mollie, or to crossfitnola@gmail.com
The opportunities are volunteer, yet in exchange writers will get published with a byline and videographers have a chance of getting picked up as paid producers. Do you know of any writers or videographers who may be interested? 

Stay tuned for the sequel...