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  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

201201

11/30/2020

 
Tuesday

Food for Thought:
Talk about it Tuesday
What motivated you to start CrossFit?

Warm Up:
400m Jog 
5/5 Wall Squats
McGill Big 3
2x: 
Curl Up
Side Plank
Bird Dog

Strength/Skill:
3 Sets:
5 Cossack Squats/side
10 T-spine KB Mobilization
:30 Wrist Flexion/Extension

WOD:
Front Squat
5-5-3-3-3-1-1-1-1-1

Cool Down:
1:00 Banded Front Rack Stretch
2:00 Roll Quads and Hips

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201130

11/29/2020

 
Monday

Food for Thought:
Motivation Monday
Do or do not. There is no try.
- Yoda

Warm Up:
3:00 min Row
10 Reverse Lunges with Diagonal Twist
10 Banded Good Mornings
IP Scap Routine
1. Behind the Neck Pull Downs
2. Whippets
3. Banded Quad Scap Push-ups
4. Banded Pass Throughs x 10

Strength/Skill:

Split Jerk 2-2-2-(1-1-1-1-1 @80%)

WOD:
15 min AMRAP:
5 Toes to Bar
10 Medball Sit-ups
15 Russian Kettle Bell Swings (24/16)

Cool Down:
2:00 Banded Couch Stretch
2:00 Prayer PNF


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201128

11/27/2020

 
Saturday

Food for Thought:
Ice Breaker Saturday
What was your favorite sport/activity growing up?

Warm Up:
Row 3:00 
5 Scap Pull-ups + 5 Kipping Swings
10 Toe Touch Squats
10 Shoulder Extension Pulls (crab extension)

Strength/Skill:
Muscle Up Technique Work

WOD:
20.5
40 Ring Muscle Ups (sub 1:1 CTB)
80 Calorie Row
120 Wallballs (20/14)
Partition however
*20 min Cap

Cool Down:
2:00 Lax Ball Rhomboid (upper back)
2:00 Frog Pose



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Thanksgiving Schedule

11/27/2020

 
All regular classes on Thanksgiving day are canceled. The new class schedule is posted on MindBody.

Thursday
Downtown WOD with Michael at 8:30am
Uptown WOD with Jake at 9:30am
Mid City WOD with Tanya at 9:30am
Mid City Open  Gym with Tanya 10:30am
Please sign into all slots if you plan on attending.

Friday
Uptown early morning classes (5:15 and 6:30am) are  canceled.
Downtown early morning class (5:15am) with Andrew is canceled. We will have a 6:30am class Downtown on Friday.
Allison will host morning classes (5:15 and 6:30am) at Mid City.

201127

11/26/2020

 
Friday

Food for Thought
Eye on the Prize Friday
Nutrition is about progress over perfection. Think about one measurable goal that you have going into this weekend. What do you need to do to make it happen?

Warm Up:
400m Run
20 Steps Walking Heel Toe Stretch
20 Steps Walking RDL
10 Leg Swings

Strength/Skill:
3 Sets:
5 Thoracic Rotations/side
5 Hip Switches/side
10 Posterior Pelvic Tilts

WOD:
5 K Run

Cool Down:
5-10 min Foam Rolling Anterior Tib, Lower Leg, Glutes
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201126

11/25/2020

 
Thursday

Food for Thought:
This or That Thursday
Apple or banana?

Happy Thanksgiving!

WOD:
​Coach's Choice
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201125

11/24/2020

 
Wednesday

Food for Thought:
Wellness Wednesday
10 Foods that Boost the Immune System:
Citrus Fruits, Red Bell Peppers, Broccoli, Garlic, Ginger, Spinach, Yogurt, Almonds, Turmeric. Green Tea, Kiwi


​Warm Up:
6 Tabata Jump Rope Intervals
10 Pass Throughs
10 Steps Walking Groiner with Twist
5 Pause Goblet Squats (small plate)

Strength/Skill:
10 min EMOM:
1-4: 2 Reps @BB1
5-8: 1 Rep @BB2
9-10: 1 Rep @BB3

WOD:
Squat Snatch Ladder
21 @95/65
15 @135/85
9 @165/105
*10 min cap
​

Cool Down:
2:00 Roll Arch of Foot
2:00 Pigeon/side



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201124

11/23/2020

 
Tuesday

Food for Thought:
Talk about it Tuesday
What fruits and vegetables are in your fridge right now?

Warm Up:
Row 3:00
5/5 Wall Squats
10 Scorpions
10 Scap Pull-ups

Strength/Skill:
Back Squat
10-10-10 @65% (find a heavy single for the day)

WOD:
"Cindy16"
16 min AMRAP:
4 Strict Pull-ups
8 Plyo Push-ups (25's)
12 Medball Cleans

Cool Down:
2:00 Foam Roll Quads 1:00/side
90/90 Pec Stretch


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201123

11/22/2020

 
Monday

Food for Thought:
Motivation Monday
Base your diet on garden vegetables (especially greens), meats, nuts and seeds, some fruit, little starch, and no sugar.

Warm Up:

400m Jog
10 Step Back Lunges with Diagonal Twist
10 Leg Swings
10 Strict Press
10 Posterior Pelvic Tilts

Strength/Skill:
Split Jerk
15 min to build to a heavy from an empty barbell

WOD:
21-15-9
Push Press (115/80)
Toes to Bar
*8 min Cap

Cool Down:
2:00 PNF Prayer
2:00 Banded Couch/side




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201121

11/20/2020

 
Saturday

Warm Up:
2 Rounds:
15 cal Row
5 Kip Swings
5 Wallballs
:10 HS Hold
10 Light DB Snatch

WOD:
For Time:
75/60 cal Row
50 Wallballs (20/14)
40 Alt DB Snatch (50/35)
30 T2B
20 HSPU
10 Bar MUs or 15 Burpee Pull-ups

Cool Down:
Spend 5-10 min Foam Rolling
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