Announcements Heats for Murph on Monday, May 29th- 7:30 AM and 9 AM Crescent City Crossfit – Ignite Strength Weighted Lunges (5×4 (Each Leg)) . . Nice and Controlled Reps Rest in Between Sets Use DB/KB — One or Two Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 15 Slamballs 15 Ring Rows 15 […]
Announcements Heats for Murph on Monday, May 29th- 7:30 AM and 9 AM Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 1min ANY Machine 8 Banded Pass Throughs 8 Banded Around the Worlds 8 Banded Strict Press 8 Banded Front Pull Aparts Into Mobility: 45sec Child’s Pose 30sec on Each Side Scorpion Hold 30sec
CrossFit – Thu, May 25 Read More »
Announcements Heats for Murph on Monday, May 29th- 7:30 AM and 9 AM Crescent City Crossfit – Ignite Strength Box Squats (4×5) . . Ascend in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) 5x3min AMRAPs: 12 Kettlebell Swings 10 Calories on ANY Machine 12 Box Step Overs –Rest 1min in Between–. .
Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 5 Burpees 10 Alternating Box Step Ups 5 Air Squats Into Mobility: 10 World’s Greatest Stretch 5 Down Dog to Cobra Stretch On Box: :30 Pigeon Stretch L/R :20 Calf Stretch L/R warm up continued 1 Set: 6 Push Ups 6 Dumbbell Box Step
Turn and Burn – Wed, May 24 Read More »
Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 8 Cals on any Machine 20 Mountain Climbers 10 Scap Push Up to DownDog 10 Prone Swimmers 8 Samson Lunges (4 ea) 4 Negative Push Ups (from Toes or Knees) Metcon Rest 5min In Between WOD and Run MA3 Oscar Temores (Time) 8 Rounds: 11 Hand
CrossFit – Wed, May 24 Read More »
Crescent City Crossfit – Ignite Metcon 22min TIME CAP Metcon (Time) 5 Rounds For Time: 20 SA Dumbbell Hang Snatches 100m Run 10 Hand Release Push Ups 20 Russian Twists Strength Romanian Deadlift (RDL) (10-10-10-10) Work Up To Moderate Weight
Crescent City Crossfit – CrossFit Warm Up 500m Row 10L/10R Banded Side Steps 14 Banded Air Squats 14 Banded Glute Bridges 14 Boot Strappers 14 Groiners 14 Scorpions 7 Up Dog to Down Dog *Grab Empty Bar and Warm-Up on Rig BEFORE Adding Weight* Weightlifting 15min TIME CAP Back Squat (4×8 ) . . Keep
CrossFit – Tue, May 23 Read More »
Crescent City Crossfit – Ignite Metcon 20min TIME CAP Metcon (Time) For Time: 20 Dumbbell Walking Lunges 50 Single Unders 20 Plate Ground to Overhead 30 Dumbbell Lunges 50 Single Unders 30 Plate Ground to Overhead 40 Dumbbell Lunges 50 Single Unders 40 Plate Ground to Overhead Accessory Metcon (No Measure) Alternating EMOM 8Minutes: Minute
Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: :30 Fan Bike 5 Burpees 10 Alternating Box Step Ups Into Mobility: 10 Groiners -Pigeon Stretch :20 L/R -Hamstring Stretch :20 L/R -Calf Stretch :20 L/R warm up continued Into: 1 Set: 10 PVC Passthroughs 10 PVC Good Mornings 2 Sets: 5 Kipping Swings
Turn and Burn – Mon, May 22 Read More »
Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 200m Run/500m Bike 50FT Bear Crawl 50FT Hamstring Scoops 50FT Lunge + Lunge + Squat 50FT Inchworms Rig Warm-Up: 8 Scap Pull-Ups 8 Kip Swings 3-4 Pull-Ups OR 8 Ring Rows Metcon Metcon (AMRAP – Rounds and Reps) 4x4min AMRAPs: 8 Pull-Ups 12 Slamballs (30/25/20#) 16
CrossFit – Mon, May 22 Read More »
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
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
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
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
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
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
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
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/Coach
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
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
PT, DPT
Board Certified Orthopedic Physical Therapist
Owner, Apex Physical Therapy, LLC
Co-Owner, Crescent City Community Fitness
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