We will be ordering the hoodie sweatshirts at the end of the week. If you would like a black, zip, CrossFit NOLA hoodie, please sign up on the clipboard at the gym and bring $40. If you have not paid yet, please do so by the end of the week.
Track at Leonidas and Claiborne. There is NO 430PM CROSSFIT CLASS.
Pacing: Run 3 one mile repeats. Make sure to bring your quarter mile split times. We will run the first mile slower than what you have been pacing the last 4 weeks. Then we will descend the last two, so make sure you bring your splits!! Your last mile should be all out effort.
Please bring your watch and water! Today is the last track practice of the year. To get to the track from the gym, go to Oak Street, turn left. Go to Leonidas and turn right. The track will be on your left hand side before you get to Claiborne.
530 and 630PM Crossfit, Crossfit NOLA
5 strict pullups
3 muscle up rows
3 ring dips
10 overhead squats (add weight each round to WOD weight)
5 rounds for time:
400 m run
15 Overhead Squats 95/65lb
Austin Malleolo 10:16, Karianne Dickson 11:50, Kevin Montoya 13:20
12/14/2010 05:54:39 am
I MISS YOU ALL!! I'll be doing burpees tonight at the hotel (not the burpee mile, though!)
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