Crescent City Crossfit – Functional Fitness Warm up 30sec On 20sec Off: Any Machine Samson Lunges Any Machine Inchworms Any Machine Sit-Ups Any Machine Grab Empty Bar and Warm-Up Bench Press on Rig Weightlifting 14min TIME CAP Bench Press (5×5) . . Ascend in Weight Every Set Find Medium to Heavy Set of 5 Metcon […]
Functional Fitness – Thu, Feb 22 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 Minutes: 5 Assault Bike Calories or 8 C2 Bike Calorie 10 SA Dumbbell Hang Cleans 15 Air Squats CORE Metcon (Weight) Complete 4 Sets of the Following: 30s Sit Up Hold 12 Kettlebell Plank Drags -rest as needed-
Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: *BUY IN* 50 Sit Ups -then- 3 Rounds: 400m Run 20 Push Ups 30 Box Step Ups -then- *BUY OUT* 50 Sit Ups Accessory Superset Chin Up Lowers With Wall Sits Chin Up Lowers (4-4-4-4) 1s Hold at Top 3s Descent *use bands if needed
Crescent City Crossfit – HYROX Build Metcon (No Measure) 4 Sets: 20 Goblet Squats 15 DB Bench Press Max set of Chin Ups/Ring Rows 30 Sec Max Bike Sprint 90 Sec Rest Metcon (No Measure) 4 Sets: 10/10 Bulgarian Split Squats 15 DB Shoulder Press 12/12 DB Curls 200 Meter Loaded Carry (100 Meter Front
HYROX Build – Wed, Feb 21 Read More »
Crescent City Crossfit – Functional Fitness Warm up 200m Run 50FT Karaokes (Down and Back) 50FT Leg Kicks 50FT Bear Crawl 50FT Walking Arm Circles 50FT Cossacks 200m Run 10 Bootstrappers 10 No Push Up Burpees 10L/10R Side Plank Windmills 10 Down Dog to Up Dog 10 Bird Dogs With Empty Bar: 5 Clean Grip
Functional Fitness – Wed, Feb 21 Read More »
Crescent City Crossfit – Ignite warm up Warm up 200m Run 50FT Karaokes (Down and Back) 50FT Leg Kicks 50FT Walking Arm Circles 50FT Cossacks 200m Run 10 Bootstrappers 10 No Push Up Burpees 10 Down Dog to Up Dog 10 Bird Dogs Metcon (Time) For Time: *BUY IN* 50 Sit Ups -then- 3 Rounds:
Crescent City Crossfit – Ignite Metcon (No Measure) 2min on Bike 10 Banded Pass Throughs 5L/5R Banded Around the Worlds 10 Banded Overhead Squats 10 Banded Strict Press 5L/5R Banded Diagonals Metcon Pillsbury Slam (2 Rounds for reps) AMRAP 9 Minutes: 10 Dumbbell Walking Lunges 8 Slam Ball Reps . -Rest 2 Minutes- . AMRAP
Crescent City Crossfit – Ignite Metcon Metcon (No Measure) 2min on Bike 10 Banded Pass Throughs 5L/5R Banded Around the Worlds 10 Banded Overhead Squats 10 Banded Strict Press 5L/5R Banded Diagonals Pillsbury Slam (2 Rounds for reps) AMRAP 9 Minutes: 10 Dumbbell Walking Lunges 8 Slam Ball Reps . -Rest 2 Minutes- . AMRAP
Crescent City Crossfit – Functional Fitness Warm up 2min on Bike 10 Banded Pass Throughs 5L/5R Banded Around the Worlds 10 Banded Overhead Squats 10 Banded Strict Press 5L/5R Banded Diagonals With Empty Bar: 5 Snatch Grip Deadlifts 5 Snatch Grip Shrugs From Mid Shin 5 Snatch Grip High Pulls From Mid Shin 5 Power
Functional Fitness – Tue, Feb 20 Read More »
Crescent City Crossfit – Functional Fitness Warm up 2min Row 10L/10R Banded Side Steps 10 Banded Glute Bridges 10 Push-Up to Up Dog 1min Row 10L/10R Banded Side Steps 10 Banded Air Squats 10L/10R Thoracic Rotation From Spiderman Lunge With Empty Bar: 8 Good Mornings 8 Bent Over Rows 8 Partial DL’s (From Hip to
Functional Fitness – Mon, Feb 19 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
Front End Manager/Kid's Krewe 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
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
Owner/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
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