|
Saturday All classes at all locations are canceled for WOD Wars X. If you're not competing, come cheer on your gym friends at Mid City!  Friday Warm Up: 5 min Row (increasing speed each minute) 15 min Flow (moderaste intensity): 400/300m Row 25 Double Unders 15 Plank Touches WOD: 30 Thrusters (95/65) 40/32 cal Row 30 Thrusters *10 min cap  Thursday Warm UP: 7 min: Down and Back each Jog High Knees Butt Kicks Marching Soldier Duck Walk Broad Jumps Strength: Power Snatch 5x3 1.1.1 (building) WOD: 3 Rounds: 400m Run 25 Power Snatch (75/55)  Mid City will be closed on Saturday, December 1st for a Powerlifting Meet. Come to a class Uptown or Downtown! The Free Intro Class will be held Uptown at 9:00am on Saturday, December 1st. Encourage a friend to sign up! The CrossFit NOLA Holiday Party is Saturday, December 1st at 7:00pm at Tchoup Yard. Wear your best holiday sweater and come hang out with your gym buddies! WOD Wars X is Saturday, December 8th and there is still time to sign up!  Wednesday Warm Up: 3 Rounds: 100m Run 10 light KB Swings 5 Burpees 5 Box Jumps Strength: 4 Rounds NFT: 7 Weighted Good Mornings 7 Tall Box Jumps WOD: 2 Rounds: 20 DB Snatch (50/35) 30 Box Jumps (24/20) 40 KB Swings (70/53) 50 Wall Balls *16 min Cap  Tuesday Warm Up: 6 min: :20 DU 7 Scap Pull-ups 7 Kipping Swings Strength: 12 min EMOM: MIN 1: 1-3 Rope Climbs Min 2 :30 Russian Twist Min 3: :30 Superman Hold WOD: 10 min AMRAP: 10 Pull-ups 25 Double Unders :20 Plank (elbows)  Monday Warm Up: 10 cal Row 10 Air Squats 10 cal Row 10 Jumps 10 cal Row 10 Squats Strength 5x3 Tempo Front Squats (5 sec down) WOD: 6 min AMRAP: 3 Front Squats (225/155) 6 BBJO -2 min Rest- 3 min cal Row  Saturday Warm Up: Coach's Choice WOD: 10 Alt Rounds: 10 Front Squats (165/105) 200m run Then each partner does 100 Sit-ups at same time  Friday Warm Up: 800m Run Strength: 4 Rounds: 10 DB Bench Press 10 Bent Over Double DB Row WOD: 3 Rounds: 35/30 cal Row 20 Jumping Lunges (10 per leg) 10 Renegade Rows (50/35)  |
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
Sign our Waiver prior to arriving Free Intro Class
Click here to sign up! Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? We have fundamentals classes starting 5 out of every 6 weeks! Don't delay! Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) is  
  Sites We VisitHollywood LiveStock, Next delivery date JULY 31
Pre-Made Paleo GoRuck Oct 26th Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Prometheus CrossFit Motor City CrossFit Beyond the Whiteboard Gary Taubes's Blog Tasc Whole 9 Archives
December 2018
Categories
All
|
||
RSS Feed