Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) 4 Rounds for Reps: 1min: Barbell High Pulls 1min: NP Burpees 1min: Step Ups 1min: Plate Ground to Overhead -rest 1min-. . No weight on the barbell and no weight for the step ups. . NP=No Push Up. Strength Push Up Reach Outs (3x1min […]
Crescent City Crossfit – Functional Fitness Warm Up 200m Run 1min Bike 15 Banded Passthroughs 15 Banded Strict Press 20 Plank Shoulder Taps 10L/10R Banded Side Steps 15 Banded Air Squats 10L/10R World’s Greatest Stretch Mobility 30sec Each Side Pigeon Stretch 30sec Each Side Seated Hamstring Stretch 45sec Child’s Pose 30sec Each Side Scorpion Hold
Functional Fitness – Thu, Jun 27 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes: 40 Single Unders 30 Wallballs 40 Single Unders 400/300m Row CORE Metcon (No Measure) 3x1min AMRAP (each) MAX Rep Banded Deadbugs -Rest 30sec- MAX Rep Penguin Taps -Rest 30sec-
Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 minutes: 75 Single Unders 40 Wallballs 75 Single Unders 250m Row CORE Metcon (2 Rounds for reps) 3x1min AMRAP (each) MAX Rep Deadbugs -rest 15s- MAX Rep Mt. Climbers. rest 2 minutes after each set.
Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 5 Single Arm Devils Press 10/7 Calorie Bike 10 Single Arm Devils Press 12/8 Calorie Bike 15 Single Arm Devils Press 15/10 Calorie Bike 20 Single Arm Devils Press 18/12 Calorie Bike 25 Single Arm Devils Press 20/15 Calorie Bike Strength Farmer’s Carry (3x100m) .
Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 10 Single Arm Devils Press 12 Calorie Bike 20 Single Arm Devils Press 12 Calorie Bike 30 Single Arm Devils Press 12 Calorie Bike 40 Single Arm Devils Press 12 Calorie Bike 50 Single Arm Devils Press 12 Calorie Bike *20 minute Cap Strength Dead
Crescent City Crossfit – Functional Fitness Warm Up 5min AMRAP: 45sec ANY Machine 15 Single Unders 10 Banded Pull Aparts 10 Banded Strict Press Weightlifting 15min TIME CAP Push Press (4×6) . . Ascend in Weight Every Set Suggested % = 60, 65, 70, 75 Metcon On a 15min Clock Annie (Time) 50-40-30-20-10 Double-unders Sit-ups.
Functional Fitness – Tue, Jun 25 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) -Workout 1- 5×1 Minute AMRAP: MAX Rep Kettlebell Swings -Rest 30sec- Into -Workout 2- 5×1 Minute AMRAP: MAX Rep SLAM BALLs -Rest 30sec- Into -Workout 3- 5x1minute AMRAP: MAX Rep Walking Lunges -Rest 30sec-. . Rest 2min in Between Movements CORE Metcon (No Measure)
Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) -Workout 1- 5×1 Minute AMRAP: MAX Rep Kettlebell Swings -rest 20s- . then . -Workout 2- 5×1 Minute AMRAP: MAX Rep SLAM BALLs -rest 20s- . then . -Workout 3- 5x1minute AMRAP: MAX Rep Walking Lunges -rest 20s-. . 2 minute rest between workouts
Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min Row 6L/6R Body Weight Box Step Ups 4 No Push Up Burpees 4L/4R Lunges w/Twist 6L/6R Alt Toe Touches From Plank Barbell Warm-Up: 6 Front Squats 6 Push Press 6 Thrusters Metcon 16min TIME CAP Metcon (Time) For Time: 40/30 Calorie Row 21 Thrusters
Functional Fitness – Mon, Jun 24 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