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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 
Thank you for an amazing year! We look forward to accomplishing even more in 2014. We couldn't have done it without our incredible coaches and you, our very special CrossFit Family. We love you guys!
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 
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#) 
Happy Holidays from ALL the coaches at CrossFit Nola!!
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!): |
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