Monday- Olympic Lifting, 830 am Uptown!!
1:00 double under practice,
10 paused goblet squats,
10 pass throughs
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
15 min Alternating EMOM:
1) :30 DU,
2) 1-3 Wall Walks,
3) :30 Burpees.
Score is written as "DU + BUR"
10 lunging pass thru
10 overhead squats
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!!!
7 min AMRAP
30 sec Goblet Squat hold
10 Scap Pull-ups
10 Scap Push-ups
1:00 Jump Rope
Alternate between the following for 5 sets
8-10 Ring Rows, Rest :30 sec
8-10 Weighted Push-ups (adding weight), Rest 1:30
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
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
7 min AMRAP
10 Banded Good Mornings
10 Leg swngs
10 Press ups
15 min to find 1RM Front Squat\
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!
Row 750m then,
:30 sec on :30 sec off for 3 min of easy KB Swing
5 min EMOM
2 Power Snatches (drop and reset between reps)
5 min EMOM
1 Power Snatch (adding weight each set)
14 min AMRAP
4 Chest To Bar Pull-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.
Come to Olympic Lifting at 830 am Uptown! Snatch technique will be the focus!
7 min AMRAP
1:00 Jump rope
10 Wall squats
10 Pass thrus
5 sets of
AMRAP HSPU for 30 sec, Rest 30 sec
AMRAP Double unders for 30 sec, Rest 1:00 min
15 Clean and Jerks (145/95)
Uptown open gym
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:
Two rounds: Run 400, 10 lunging pass thrus, 10 pull-ups, 10 OHS, :30 Samson stretch per side
In teams of 3:
While P1 does 100m farmers walk 32/24, P2 AMRAP 5 thrusters 95/65, 5 bar-facing burpees; P3 rests
504-861-0610 (call or text)
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