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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 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. Saturday Team WOD Warm Up Run 400 m or Row 500 m 3 rounds 10 pull up 10 dip 10 sit ups 10 back ext 10 overhead squats Partner WOD Bar hold DB hang squat clean han 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...
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Contact Usinfo@crossfitnola.com
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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New to CrossFit? We have fundamentals classes starting 5 out of every 6 weeks! Don't delay! Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) is 
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