Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine 12 PVC Toe Touch to Overhead Press 12 PVC Overhead Squats 12 PVC Pass Throughs 12 PVC Good Mornings 30sec PVC Rotations (Each Side) 45sec PVC Lat Stretch Barbell Warm-Up: 4 Snatch Grip Deadlifts 4 Snatch Grip Shrugs 4 Snatch Grip High Pulls 4 …
Crescent City Crossfit – Ignite Metcon REST 5 MINUTES BETWEEN EACH METCON A: Metcon (AMRAP – Reps) AMRAP 10 Minutes: 12/8Calorie Row 18Burpees Over Dumbbell 12/8Calorie Row 15Burpees Over Dumbbell 12/8Calorie Row 12 Burpees Over Dumbbell Max Reps Calorie Row. . Use 1 Dumbbell B: Metcon (Time) For Time: 30-20-10 Single Arm Dumbbell Hang Snatch …
Announcements Turn and Burn (Noon Class) Cancelled for Wednesday, May 31 Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 5L/5R Banded Around the Worlds 10 Banded Pass Throughs 10 Banded Strict Press 5 Up Dog to Down Dog 5L/5R Thoracic Rotation in Spiderman Lunge With Empty Bar: 5 Strict Press 5 Push Press w/2sec …
Announcements Turn and Burn (Noon Class) Cancelled for Wednesday, May 31 Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 300m Run 16 Box Jumps or Step Ups 24 Wallballs Accessory Metcon (No Measure) EMOM 8 Minutes: Minute 1: 30-45sPlank Hold Minute 2: Max Flutter Kicks
Announcements Turn and Burn (Noon Class) Cancelled for Wednesday, May 31 Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds for Time: 20 Kettlebell Sumo DL High Pulls 15/10 Calorie Bike/Row 50 Single Unders Strength Strict Press (5×4) . . Ascend in Weight Every Set
Crescent City Crossfit – CrossFit Warm-up 2 Rounds: 5 Inchworms + Scap Push-Up 10 Air Squats w/2sec Pause 10L/10R Banded Side Steps 20 Jumping Jacks 1 Round: 200m Run 5 Scap Pull-Ups + 5 Kip Swings 5 Strict Pull-Ups/Ring Rows 5 Push-Ups 5 Air Squats *Find a Spot on Rig/Rings to Warm Up and Grab …
Crescent City Crossfit – Ignite Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click …
Announcements Heats for Murph on Monday, May 29th- 7:30 AM and 9 AM Crescent City Crossfit – Endure Warm Up 2min ANY Machine 16 Groiners 16 Boot Strappers 16 Push-Ups 2min ANY Machine 16 Thoracic Rotations From Spiderman Lunge 16 Scorpions 16 Samson Lunges Metcon 45min TIME CAP Engine Builder (Time) 4 Rounds For Time: …
Announcements Heats for Murph on Monday, May 29th- 7:30 AM and 9 AM Crescent City Crossfit – CrossFit Metcon Metcon (Time) 6 Rounds For Time With a Buddy: 40 Wallballs 20 Burpees 30 Calorie Row
Announcements Heats for Murph on Monday, May 29th- 7:30 AM and 9 AM Crescent City Crossfit – CrossFit Warm Up 400m Run/1000m Bike/.6 Bike 50FT Walking Quad Stretch 50FT Duck Walk 50FT Leg Kicks 50FT Inchworms NO Push-Up Mobility: 30sec Child’s Pose 30sec Each Side Pigeon Stretch 30sec Each Side Hamstring Stretch Hang Clean Warm-Up: …
COACH
Q: How many years have you been doing CrossFit?
A: Almost 5 years!
Q: Why’d you start CrossFit?
A: To lose the freshmen 15 (or 20) I gained in college
Q: Favorite CrossFit movement?
A: Ooof tie between handstand push ups and single arm overhead dumbbell lunge (surprise! it’s not a c2 bike)
Q: Least favorite CrossFit movement?
A: Sumo deadlift high pull, hands down
Q: Favorite music to workout to?
A: Depends! Sometimes I’m in the mood for Garth and Brooks & Dunn. Sometimes I need Boosie Badazz and Lil Wayne
CrossFit Level 2 Certification
Receptionist/Child Care Specialist
Q: How many years have you been doing CrossFit?
A: Almost 5 years!
Q: Why’d you start CrossFit?
A: To lose the freshmen 15 (or 20) I gained in college
Q: Favorite CrossFit movement?
A: Ooof tie between handstand push ups and single arm overhead dumbbell lunge (surprise! it’s not a c2 bike)
Q: Least favorite CrossFit movement?
A: Sumo deadlift high pull, hands down
Q: Favorite music to workout to?
A: Depends! Sometimes I’m in the mood for Garth and Brooks & Dunn. Sometimes I need Boosie Badazz and Lil Wayne
CrossFit Level 2 Certification
Social Media Manager
Q: How many years have you been doing CrossFit?
A: Almost 5 years!
Q: Why’d you start CrossFit?
A: To lose the freshmen 15 (or 20) I gained in college
Q: Favorite CrossFit movement?
A: Ooof tie between handstand push ups and single arm overhead dumbbell lunge (surprise! it’s not a c2 bike)
Q: Least favorite CrossFit movement?
A: Sumo deadlift high pull, hands down
Q: Favorite music to workout to?
A: Depends! Sometimes I’m in the mood for Garth and Brooks & Dunn. Sometimes I need Boosie Badazz and Lil Wayne
CrossFit Level 2 Certification
COACH
Athletic and Education Background
–Education
Bachelors in Sports and Health Sciences with a focus on Exercise Science
–Athletic
Soccer for 11 years a kid, Gymnastics through Middle and High School, Co-ed Cheer team in College
Q&A With Your Coach!
Q: How long have you been doing Crossfit?
A: 2012 to 2016, took a little break then started at CCC in July of 2020
Q: Favorite Crossfit Movement?
A: Bar Muscle Ups
Q: Least Favorite Crossfit Movement?
A: Snatch
Q:What is your day job?
A: I am a Personnel Officer in the Marine Corps
Q: Favorite music to workout to?
A: The Big Booty Mix!
Q: Favorite thing to eat?
A: Anything unhealthy
CrossFit Level 2 Certification
COACH
CrossFit Level 2 Certification
COACH
Athletic Background
I competed at the 2021 Crossfit Games in the Masters Division.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 6+ years
Q: What is your favorite CrossFit movement?
A: Really all movements which are body weight (lunges, sit-ups, push-ups, HSPU, PU’s, etc.) ; this even includes burpees. Probably why I like “Cindy” so much
Q: What is your least favorite CrossFit movement?
A: That’s easy…. Overhead squats
Q: What’s your favorite thing to eat?
A: Kathy’s red beans and rice, with mirliton pie for dessert
Q: How was your 2021 CrossFit Games experience?
A: Awesome first-class experience made that way by how well the organizers treated you and how friendly all the competitors are; even the Elite individuals were happy to take time to sit and talk with you. The other high point was seeing the drive and talent of the athletes in the Adaptive Division
CrossFit Level 2 Certification
Lead Coach
Athletic and Education Background
–Education
Bachelor’s Degree in Elementary Education from LSU with a Minor in Psychology
–Athletic
Played volleyball, softball, and basketball my entire life. I also played travel volleyball for Blue Crab. I started coaching travel ball my senior year in high school, and when I started teaching in 2014 I also started coaching high school sports. Sports and athletics have always been a HUGE part of my life so CrossFit was a no brainer.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 9 years
Q: Favorite CrossFit movement?
A: Double unders and overhead squats
Q: Least favorite CrossFit movement?
A: Box jumps and toes to bar
Q: Favorite memory you have while doing CrossFit?
A: I. made it to the top 5 in a competition and part of the final workout was to pull an F250 truck across the floor!….oh and also meeting my husband Marshall of course lol
Q: What is your day job?
A: Algebra I teacher at Belle Chasse High School and assistant volleyball coach
Q: Favorite food?
A: Roast, rice, and gravy! Yum!
Level 1 CrossFit Trainer
Lead Coach
Athletic and Education Background
–Education
Bachelor’s of Business Administration in Finance (University of Louisiana at Lafayette)
Bachelor’s of Liberal Arts in Child and Family Studies (ULL)
–Athletic
I was a competitive Cheerleader in High School and have been a Competitive Dancer and Dance Choreographer for over 15 years. I started Crossfit in 2012, coached 3+ years, and competed in multiple local competitions.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 9 years
Q: Favorite CrossFit movement?
A: Hang cleans
Q: Least favorite CrossFit movement?
A: Deadlifts and thrusters
Q: Favorite memory you have while doing CrossFit?
A: Meeting my husband Timothy! Of course! And maybe hitting those PR’s haha
Q: What is your day job?
A: Teacher at Belle Chasse High School
Q: Favorite song of all time
A: I wanna dance with somebody
Level 1 CrossFit Trainer
Owner/MANAGER
Athletic and Education Background
–Education
I have taken Crossfit L2, Sports Nutrition, and Personal Training courses which have all helped me in my 12+ years of experience as a Coach.
–Athletic
I played 4 years of varsity High School Football, 1 year of Junior College Football, participated in track, and am a State Champion Powerlifter.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 12 years
Q: Favorite CrossFit movement?
A: Double Unders
Q: Least favorite CrossFit movement?
A: Bike
Q: Favorite Memory you have while doing Crossfit?
A: Helping my friend Ryan, who is visually impaired, complete his first Crossfit competition!
Q: Favorite music to workout to?
A: A mis of rock and rap
Q: Favorite thing to eat?
A: Steak
Owner, Level 2 Crossfit Trainer,
Manager of Operations
Coach/Manager
Athletic and Education Background
–Education
Bachelor’s Degree in Clinical Kinesiology from Louisiana Tech University
Doctorate in Physical Therapy from Louisiana Health Sciences Center Shreveport
–Athletic
I trained and competed in Brazilian Jiu Jitsu. I had always been interested in trying CrossFit since I was already doing bodyweight conditioning workouts. I went through a fundamentals class and was hooked after that!
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: About 9 years
Q: Favorite CrossFit movement?
A: Toes to Bar!
Q: Least favorite CrossFit movement?
A: Thrusters (yuck)
Q: Favorite music to workout to?
A: Something high energy to pump me up (special shout out to the Big Bootie Mixes)
Q: What is your day job?
A: I’m a Physical Therapist that specializes in a fitness forward approach to treatment
Q: Favorite thing to eat?
A: Pepperoni pizza
Owner, Doctor of Physical Therapy,
Level 1 CrossFit Trainer,
USAW Level 1 Weightlifting Coach
OWNER / HEAD COACH
Athletic and Education Background
–Education
Bachelor’s Degree in Business Administration from the University of New Orleans
Master’s Degree in Business Administration from the University of New Orleans
Juris Doctorate from Loyola University New Orleans
–Athletic
I have played a variety of sports my entire life so CrossFit was the perfect way for me to stay fit and active as an adult.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 6 Years
Q: Favorite CrossFit movement?
A: A burpee! Haha I’m a weirdo
Q: Least favorite CrossFit movement?
A: Push-Ups….yuck
Q: Favorite music to listen to when working out?
A: I like to listen to rock music to get the blood pumping ☺
Q: What is your day job?
A: I’m a lawyer by day, fitness fanatic by night
Q: Favorite food?
A: I love pizza!!!
Owner, Level 2 CrossFit Trainer, USAW Level 1 Weightlifting Coach