Tuesday, New Year's Eve!!

Warm up:2x through this cycle
20-25m as a group of: Jog, Butt Kicks, Side Lunges, Inchworms, Backwards Bear Crawl

Mobility

Strength/Skill:
Tempo Ring Rows
4 sets of 10
After completing, 1 set of 5-10 kip swings

WOD:
10 min EMOM
2 Touch n Go Squat Cleans + 2 Front Squats @ 60-70% of squat clean max 

Long-time member Juli Weiss will be leaving us and returning to Tampa this week. Good luck Juli!!

Monday

Warm up:2x through this cycle
20-25m as a group of: Jog, High Knees, Swimmers (on toes), Lunging Samson Stretch, Bear Crawl

Mobility

Strength/Skill:
10 min alternating EMOM
Evens: 5-8 Strict TTB (sub roll-ups)
Odds: 40 second Superman Holds

WOD:
2 rounds with 1 min of each movement
Wall balls (20/14)
Rest
Russian KBS (32/24)
Rest
Burpees
Rest
Box Jumps (24/20 with a step-down)
Rest

Score is total reps completed

Sunday Open Gym Times

9-1130am Uptown (8422 Burthe St)

Friday

Warm up:4 min: DU Flights (trying for increasing UB sets. Beginner would be 1-2-3-4-5..., Int: 2-4-6-8, Advanced: 5, 10, 15, 20. Rest between sets/attempts)

Mobility

Strength/Skill:
Limited Goat: Options:
1) Make up Mon-Thurs
2) Extra Mobility
3) 3 OHS ONTM for 10 min
4) 3-5 HSPUs/1 HSPU Neg/:30 Inversion Hold ONTM for 10min

WOD:
12 min EMOM
1 Clean Pull (straight arms)
2 Hang Power Cleans
2 Hang Squat Cleans (60-65% 1RM Power Clean)

Cashout: 90 seconds max Wallballs (20/14)

Open Gym Uptown 6:30 am - 8:15 am

Thursday

Warm up:3 rounds
10 Jump Squats
10 Toe-touch Squats
10 Banded GMs

Mobility

Strength/Skill:
Barbell Romanian DLs and Banded Sidesteps
3 x 10 RDLs supersetted with
3 x 10/per side Banded SSs

WOD:
20 min AMRAP
Row 250
21 Hang Power Clean (95/65lb)
15 HR Push-ups

Merry Christmas!!
10 am Group WOD, Midcity

Open Gym, 11-1 Midcity

Warm up:
Run 400m and Row 500m without straps (can do in either order)

Mobility

Strength/Skill:
Shoulder to OH Complex from the rack
2-3 warm-up sets then 4 work sets
1 Push Press + 4 Push Jerk

WOD:  (This year we will do the order 1, 1-2, 1-2-3, 1-2-3-4.... etc)

1 Christmas Power Snatch (95# / 65#)
2 Overhead squats (95#65#) (Scale: front squats)
3 Pull-ups
4 Kettle Bell Swings (24/16k)
5 Golden Ring Dips (Scale: bar or box Dips)
6 Push Press (95 #/65 #)
7 Air-Squats
8 Burpees
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 Handstand Push ups (Scale: regular push ups)
12 Thrusters (95# / 65#)

Advanced members of the Endurance Run program may come in at 630pm and do the workout on your own. Meet with me at the beginning of class and we will go over the workout as a group. Mollie
Rowing class will run as scheduled for Thursday evening. 

Tuesday

Warm up:
2x through this cyle
20-25m as a group of: Jog, Butt Kicks, Side Lunges, Inchworms, Backwards Bear Crawl

Mobility

Strength/Skill:
Tempo Ring Rows
4 sets of 10
After completing, 1 set of 5-10 kip swings

WOD:
10 Front Rack Barbell Lunges (95/65)
50 DU or singles
8 Front Rack Lunges
50 DU or singles
6 Front Rack Lunges
50 DU or singles
4 Front Rack Lunges
50 DU or singles

Please note our modified schedule this week, we will have reduced classes at Downtown, on the evening of the 24th, the 25th and the morning of the 26th. 

The class on the 25th will be at 10 am at Midcity so we have enough space if we have a big group

Don't forget to bring any sweaters/coats/warm clothing for donation to your gym location!! 
Fabi will be picking up all donated items today around 4pm!

Monday

Warm up:
2x through this cycle
20-25m as a group of: Jog, High Knees, Swimmers (on toes), Lunging Samson Stretch, Bear Crawl

Mobility

Strength/Skill:
10 min alternating EMOM
Evens: 5-8 Strict TTB
Odds: 35 second Superman Hold

WOD: 20 min cap
3 rounds for time
Run 400m
21 Burpees
Row 500m

Open Gym 

Uptown: 9 am - 11 am
Midcity:  9:30 am - 12 pm
Downtown: 4pm - 6pm

Geaux Saints!

Pick up your Hoodies!  They are uptown! Mark your name off the list!

Looking for a last minute Gift?  We are offering a special to members only!  We have released a gift cards in a couple different denominations that only members can purchase at 40% off.  If you are looking to give the gift of CrossFit, these are your ticket!  They cannot be used on yourself or for products, but you can give them to someone who needs a change in their life.  

These special gift cards will be available until next Friday at 11:59 pm.  You will need to sign in prior to purchasing, or they won't even show up in the store.

Online Store

Just to be clear, if you purchase one and try to redeem it for yourself, for shirts, protein, or whatever, we will just refund the purchase.

Saturday Schedule

Uptown 9 am and 10 am workouts
Midcity 9 am Gymnastics and Free Intro, 10 and 11 am CrossFit Class
Downtown 9:15 am Kids Class, 10 am CrossFit Class

Warm Up:
2x through this cyle, 
20-25m as a group of: Jog,
Butt Kicks, 
Side Lunges,
Inchworms, 
Backwards Bear Crawl

Partner "Filthy 50" 
(Teams of 2, one person working at a time): 

50 reps of: 
Box Jumps (24/20 with stepdown), 
Ring Rows, KBS (20/16), 
Walking Lunge Steps, 
K2E (sub roll-ups), 
Push Press (45/33), 
Superman, 
Wallballs (20/14), 
Burpees, 
DU (sub 100 Singles). 


Time cap: 30 min


oh, and we made this (thanks to Kyle for all his help!):