Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (3 Rounds for reps) 4min AMRAP: 15 Push Press (75/55#) 100m Run –Rest 2min– 4min AMRAP: 12 Push Press (115/75#) 100m Run –Rest 2min– 4min AMRAP: 9 Push Press (135/95#) 100m Run. . Scale Weight on Bar as Needed 100m Run = 300/200m Bike Accessory […]
Functional Fitness – Mon, Apr 1 Read More »
Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 200m Run 10 Banded Pass Throughs 10 Banded Strict Press 5L/5R Banded Diagonals 10 Prisoner Good Mornings 10 Prisoner Air Squats 10 Alt Prisoner Lunges w/Twist With Empty Bar: 6 Strict Press 6 Push Press Metcon Metcon (3 Rounds for reps) 4min AMRAP: 15 Push
Functional Fitness – Mon, Apr 1 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 50 Ring Rows 400m Run 21 DB Thrusters 1000/800m Bike 21 DB Thrusters 400m Run 50 Ring Rows CORE Core III (Time) 3 Rounds: 10 Hollow Rock 10 Superman 1 Minute Plank
Crescent City Crossfit – HYROX Endure Metcon (Time) 3 RFT: 500m Ski/Row 100ft KB Lunge 100m Farmer Carry 1000m Run *Accumulate 400ft Sled Push
HYROX Endure – Sun, Mar 31 Read More »
Crescent City Crossfit – HYROX Endure warm up 1 Min Ski/Row 1 Lap Empty Sled Push 100 Meter Run 1 Lap Empty Sled Push 1 Min Pull Up Dead Hang 10/10 Single Leg Calf Raise 10/10 SL DL to Opp Knee March 5/5 Samson Lunges Sled Push Power Hour (Time) 3 RFT: 500 meter Ski/Row
HYROX Endure – Sun, Mar 31 Read More »
Crescent City Crossfit – HYROX Endure Sled Push Power Hour (Time) 3 RFT: 500 meter Ski/Row 100 ft KB Lunge 100 meter Farmer Carry 1000 meter Run *Accumulate 400 ft Sled Push. . -Choose weight on Farmer Carry that allows no more than 2 breaks -Try for 0-1 break for lunges -*Accumulate sled push throughout
HYROX Endure – Sun, Mar 31 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 18min AMRAP: 20 Weighted Russian Twists 12 Deadlifts (Bar or KB) 30 Single Unders Accessory Metcon (No Measure) Complete 3 Sets: 100m Farmer’s Carry 16 Alt SA DB Bench Press
Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (5 Rounds for time) Every 5:00 for 25:00 25 Air Squats 300m Run 10 Sandbag Over Shoulder (100/75#) RX+ = Vested. . 300m Run = 750/600m Bike Scale Weight on Sandbag as Needed Accessory Metcon (No Measure) 4 Sets for Quality: 3-5 Strict Pull-Ups 15
Functional Fitness – Fri, Mar 29 Read More »
Crescent City Crossfit – Functional Fitness Warm Up Weightlifting 15min TIME CAP Bench Press (2×10 2×6 2×4) . . Ascend in Weight as Reps Decrease Metcon Metcon (AMRAP – Rounds and Reps) 4x3min AMRAPs: 10 Kettlebell Swings (53/35#) 8 Toes to Bar 6 Burpees –Rest 1:30–. . PICK UP WHERE YOU LEFT OFF Scale Weight
Functional Fitness – Thu, Mar 28 Read More »
Crescent City Crossfit – Functional Fitness Warm Up 90sec ANY Machine 15 Bootstrappers 15 Toe Touches to Overhead Reach Out 15 Squat Pulses (Above Parallel) 15 Air Squats 90sec ANY Machine 10L/10R World’s Greatest Stretch 10L/10R Bird Dogs 10L/10R Moose Antler Stretch 10L/10R Lying Reach and Rotate Thoracic Opener Grab Empty Bar and Warm Up
Functional Fitness – Thu, Mar 28 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