HAPPY NEW YEAR!

Schedule:
Midcity
Open Gym 10:30-12:30 and 1:00-4:00
WOD 11:00 and 4:00
Olympic Lifting 4:00

Uptown
WOD 12:00

Any additional Open Gym times will be posted on the CrossFit NOLA Member's Page. Please sign up on MindBody!

Warm Up:
Coach's Choice

WOD: 
Happy New Year WOD

Open Gym

Midcity 9:15-11:45am

Downtown 10am-12pm

Saturday

Warm Up:
Coach's Choice

Partner WOD:
3-6-9-12-15-18-21-18-15-12-9-6-3
Front Squat (115/75)
Box Jump Over
*Split however

Friday

Warm Up:
6 min:
1 min Row
10 Walking Groiners
:20 Dead Hang while rotating hips

Strength/Skill:
Perform a Max Effort set of Wallballs
GO BIG and PUSH YOURSELF (Max Effort does not mean slightly uncomfortable)

WOD:
15 min Clock:
15 Air Squats
10 Push Ups
3 Muscle Ups/9 Pull-ups
5/4 cal Row
*Row increases by 5 cals for males each round
*Row increases by 4 cals for females each round

Optional Post WOD Auxiliary:
6x10 (3 per arm)
1 Arm Ring Rows

Thursday

Warm Up:
4 Rounds:
10 Jump squats
10 Light DB Snatch
5 Burpees

Strength/Skill:
4 Rounds:
10 Single Arm Overhead DB Step-ups (2 rounds/arm)
30 Hollow Hold Flutter Kicks (hold light DB if able)
90 sec - 2 min Rest

WOD:
17.1
10-20-30-40-50 DB Snatch (50/30)
15 Burpee Box Overs after each round (24/20)
*16 min Cap

Wednesday

Warm Up:
5 min Row

WOD:
6 Rounds:
3 min Clock
400m Run
Max cal Row
2 min Rest

Optional Post WOD Auxiliary: 
4x 10 Double KB Curl and Press

Tuesday

Warm Up:
6 min;
100m Run
10 Kipping Swings
10 Jump Squats

Strength/Skill:
10 min to Build to Heavy 3 Rep Front Squat (from floor)

WOD:
5 Rounds:
12 Pull-ups
7 Deadlifts (225/165)
5 Power Cleans
35 Double Unders

Come join us Christmas morning for a special Holiday WOD! Don't forget to sign up on MindBody.

Uptown 8:00am

Midcity 9:00am

Merry Christmas!

Class Schedule:
Uptown 8:00am
Midcity 9:00am

Uptown WOD:
Santa's Surprise

Midcity WOD:
"12 Days of Christmas"
1 Cluster (155/105)
2 20 Double Unders
3 HSPU
4 Bar Facing Burpees
5 Chest to Bar
6 KBS (24/16)
7 Abmat Sit-ups
8 Toes to Bar
9 Box Jump Over (20")
10 Wallballs (20/14)
11 Front Squats (155/105)
12 Shoulder to OH (155/105)
Perform the movements like the song: 1, 2-1, 3-2-1,...

Sunday Open Gym

Uptown 10am-12pm

Downtown 8:00-9:30am

Midcity 7:45-9:30am