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Monday- Olympic Lifting, 830 am Uptown!! Warm Up: 2 rounds: 1:00 double under practice, 10 paused goblet squats, 10 pass throughs Strength: A1) 3 sets of 10/leg, Rear Foot Elevated Split Squat, Rest 1 min; A2) 3x: Accumulate :30 in the bottom of a goblet squat, rest 1 min WOD: 15 min Alternating EMOM: 1) :30 DU, 2) 1-3 Wall Walks, 3) :30 Burpees. Score is written as "DU + BUR" Saturday
Warm Up: 2 rounds: 400m run 10 lunging pass thru 10 overhead squats :30 L-sit/tuck WOD: In teams of 2-3, for reps: 10min row for calories, switch every 25 strokes 8min wall balls 20/14, switch every 20 throws 6min KB Swings 24/16, switch every 15 swings 4min abmat situps, switch every 10 sit-ups 2min burpees, switch every 5 burpees Please note the Downtown Class time change tomorrow, Saturday, from 10am to 10:30 am! Sign up on mindbody! Thank you! CrossFit NOLA Black Friday Sale! Are you looking to give someone the gift of CrossFit? We are running a special for Members only, get 40% off Fundamentals or a gift card with the promo code: blackfri14 Offer expires 12/1/14! Visit the Online Store ****DOES NOT APPLY TO MEMBERSHIP PLANS**** Also, on Friday and Saturday, come in for 20% off any product we have stocked! Includes all products! Friday- Please check mindbody for limited class schedule today!!! Warm up: 7 min AMRAP 30 sec Goblet Squat hold 10 Scap Pull-ups 10 Scap Push-ups 1:00 Jump Rope Mobility Strength/Skill: Alternate between the following for 5 sets 8-10 Ring Rows, Rest :30 sec 8-10 Weighted Push-ups (adding weight), Rest 1:30 WOD: 12 min AMRAP 10 Hang Squat Cleans (115/75) 30 Double Unders See Mindbody for reduced class schedule Open gym uptown from 11 am until 12:30 pm Warm Up Coaches Choice WOD: "Rankel" Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters  Uptown Olympic Weightlifting class moved up to 5:30 pm Wednesday Warm up: 7 min AMRAP 200m Run 10 Banded Good Mornings 10 Leg swngs 10 Press ups Mobility Strength/Skill: 15 min to find 1RM Front Squat\ WOD: 3 min AMRAP Wall balls (20/14) 3 min AMRAP Burpees Rest 3 min 2 min AMRAP WBs 2 min AMRAP Burpees Rest 2 min 1 min AMRAP WBs 1 min AMRAP Burpees  Tuesday- endurance class, 630pm, uptown! Warm up: Row 750m then, :30 sec on :30 sec off for 3 min of easy KB Swing Mobility Strength/Skill: 5 min EMOM 2 Power Snatches (drop and reset between reps) 5 min EMOM 1 Power Snatch (adding weight each set) WOD: Nate(ish) 14 min AMRAP 4 Chest To Bar Pull-ups 8 Push-ups 8 KB swings 
Last day for pre orders! Once hoodies come in, we will charge your account, and deliver the hoodie to the gym of your choice Pre Order cost $40, full cost $50 Read this carefully: IF YOU DO NOT PRE ORDER A HOODIE, YOU MAY NOT GET ONE, WE DO NOT ORDER MUCH EXTRA STOCK. WE WILL NOT BE MAKING ANOTHER HOODIE UNTIL THIS TIME NEXT YEAR. Below is first draft of this years version, we are adding more color, the bottom is the actual color of the hoodie.  Monday Come to Olympic Lifting at 830 am Uptown! Snatch technique will be the focus! Warm up: 7 min AMRAP 1:00 Jump rope 10 Wall squats 10 Inchworms 10 Pass thrus Mobility Strength/Skill: 5 sets of AMRAP HSPU for 30 sec, Rest 30 sec AMRAP Double unders for 30 sec, Rest 1:00 min WOD: 800m Run 15 Clean and Jerks (145/95) 400m Run 10 C&Js 200m Run 5 C&Js  Uptown open gym 9:45-11:30 am Please keep in mind that tomorrow is poboy fest, near the uptown gym. Be sure to park legally, with the direction of traffic, parallel to the street Both Midcity and Downtown locations are closed all day Sat and Sun, as we are hosting certs there
Saturday Schedule (all at Uptown/Burthe St) 8am: Endurance class 815am: Kids class 9am: Regular WOD 9am: Free Intro class 10am: Regular WOD 11am: Regular WOD 12pm: Gymnastics class 12pm: Strongman class 12pm: Male Competitors' Class 1-3p: Open Gym If you come to Uptown before 1pm, you will not be permitted to do your own workout, come during the open gym time. Regular Group WOD: Warm up: Two rounds: Run 400, 10 lunging pass thrus, 10 pull-ups, 10 OHS, :30 Samson stretch per side WOD: In teams of 3: While P1 does 100m farmers walk 32/24, P2 AMRAP 5 thrusters 95/65, 5 bar-facing burpees; P3 rests |
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