Crescent City Crossfit – Functional Fitness Warm up 2min Bike With Light KB: 6L/6R Single Arm KB Swings 12 KB Deadlifts 12 Goblet Squats 6L/6R KB Halos 6L/6R KB Bent Overs Rows 6L/6R KB Presses With Empty Bar: 4 Clean Grip Shrugs From Power Position 4 Clean Grip High Pulls From Power Position Repeat Progression […]
Functional Fitness – Mon, Feb 12 Read More »
Crescent City Crossfit – HYROX Endure Metcon (Time) 4 Rounds: 100m Farmer Carry 400 Meter Run -Immediately into–. Farmer Carry should be HEAVY, one break is acceptable Use Run as active recovery Metcon (Time) 3 Rounds: 100 ft Front Rack Lunge 100 ft Burpee Broad Jump –immediately into–. Front Rack Lunge = 2 KB or
Endure – Sun, Feb 11 Read More »
Crescent City Crossfit – HYROX Endure Warm up 7 Min AMRAP (easy pace): 60 Sec Any Machine 6 Inchworms 6/6 Shoulder Taps from Plank 6/6 Rotations in Squat 6/6 Cossacks *Review/Warm up for Devil’s Press and DB Box Step Overs A Microwave Minute (Checkmark) 4 Rounds: 1:00 min ON/1:00 min OFF -Sandbag Carry (Bear Hug)
Endure – Sun, Feb 18 Read More »
Crescent City Crossfit – HYROX Endure Warm up 7 Min AMRAP (easy pace): 60 Sec Any Machine 6 Inchworms 6/6 Shoulder Taps from Plank 6/6 Rotations in Squat 6/6 Cossacks A Microwave Minute (Checkmark) 4 Rounds: 1:00 min ON/1:00 min OFF -Sandbag Carry (Bear Hug) -Toes to Bar -C2 Bike Calories -DB Box Step Overs
Endure – Sun, Feb 18 Read More »
Crescent City Crossfit – HYROX Endure Warm up 7 Min AMRAP (easy pace): 60 Sec Any Machine 6 Inchworms 6/6 Shoulder Taps from Plank 6/6 Rotations in Squat 6/6 Cossacks A Microwave Minute (Checkmark) 3 Rounds: 1:00 min ON/1:00 min OFF -Sandbag Carry (Bear Hug) -Toes to Bar -C2 Bike Calories -DB Box Step Overs
Endure – Sun, Feb 18 Read More »
Crescent City Crossfit – HYROX Endure Warm up 7 Min AMRAP (easy pace): 60 Sec Any Machine 6 Inchworms 6/6 Shoulder Taps from Plank 6/6 Rotations in Squat 6/6 Cossacks A Microwave Minute (Checkmark) 3 Rounds: 1:00 min ON/1:00 min OFF -Max Distance Sled Push -Max Distance (Heavy) Sandbag Carry -KB Swings -DB Box Step
Endure – Sun, Feb 18 Read More »
Crescent City Crossfit – HYROX Endure Warm Up (Continued) 3 Min Machine or 3 Min Run 2 Rounds: 5 Push ups 10 Strict Pull Ups or Ring Rows 15 Air Squats *Review of Sled Push Technique and load 3 sleds up -No Rest between Metcons -Have Athletes start of different Metcons to spread out sled
Endure – Sun, Feb 11 Read More »
Crescent City Crossfit – Endure Warm up 3’ Bike 3’ Row Dynamic Stretches Metcon (AMRAP – Rounds and Reps) 3 Rounds: 3 Minutes of Work: Buy In: 250/200m Row Then, AMRAP 6 Slam Balls 8 DB Plank Pull-across 10 Alt. SA DB C&J *Pick up where you left off -1 Min Rest – Metcon (AMRAP
Endure – Sun, Feb 11 Read More »
Crescent City Crossfit – HYROX Endure Warm Up (Continued) 3 Min Machine or 3 Min Run 2 Rounds: 5 Push ups 10 Strict Pull Ups or Ring Rows 15 Air Squats *Review of Sled Push Technique and load 3 sleds up -No Rest between Metcons -Have Athletes start of different Metcons to spread out sled
Endure – Sun, Feb 11 Read More »
Crescent City Crossfit – HYROX Endure 60 Minute Time Cap Goal is to complete all four mini workouts Scale/Modify movement/distance as needed *Athletes should start on different workouts to minimize wait times on sled, ideally keeping 1000 meter machine last for everyone Metcon (Time) 4 Rounds: 100m Farmer Carry 400 Meter Run -Immediately into–. Farmer
Endure – Sun, Feb 11 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